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Filo vs. Cream cracker — In-Depth Nutrition Comparison

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How are filo and cream cracker different?

  • Filo is higher in selenium and vitamin B1; however, cream cracker is richer in iron, vitamin B12, folate, manganese, vitamin K, and vitamin E.
  • Daily need coverage for iron for cream cracker is 52% higher.
  • Filo contains 2 times more selenium than cream cracker. While filo contains 23.3µg of selenium, cream cracker contains only 9.5µg.
  • Filo has less sodium.
  • Filo has a lower glycemic index (38) than cream cracker (65).

Phyllo dough and Crackers, cream, GAMESA SABROSAS are the varieties used in this article.

Infographic

Filo vs Cream cracker infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Filo
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 6.5% 120% 34% 13% 32% 63% 62% 127%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 7.8% 11% 277% 37% 18% 42% 150% 101% 52%
Contains less SodiumSodium -57.9%
Contains more SeleniumSelenium +145.3%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +136.4%
Contains more PotassiumPotassium +74.3%
Contains more IronIron +129.9%
Contains more ZincZinc +34.7%
Contains more PhosphorusPhosphorus +30.7%
Contains more ManganeseManganese +63.4%
~equal in Copper ~0.111mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Filo
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.6% 0% 135% 79% 76% 18% 6.9% 0% 6.3% 66% 3.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 32% 0% 75% 55% 95% 28% 15% 58% 45% 112% 0%
Contains more Vitamin B1Vitamin B1 +81.5%
Contains more Vitamin B2Vitamin B2 +42.1%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +1887.5%
Contains more Vitamin B3Vitamin B3 +24.7%
Contains more Vitamin B5Vitamin B5 +53%
Contains more Vitamin B6Vitamin B6 +116.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +616%
Contains more FolateFolate +69.3%
~equal in Vitamin C ~mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
2
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
7% 20% 65% 4% 4%
Protein: 7.01 g
Fats: 20.37 g
Carbs: 64.55 g
Water: 4.45 g
Other: 3.62 g
Contains more WaterWater +632.6%
Contains more FatsFats +239.5%
Contains more CarbsCarbs +22.7%
Contains more OtherOther +112.9%
~equal in Protein ~7.01g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
1
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
29% 58% 13%
Saturated fat: Sat. Fat 5.362 g
Monounsaturated fat: Mono. Fat 10.625 g
Polyunsaturated fat: Poly. Fat 2.45 g
Contains less Sat. FatSaturated fat -72.6%
Contains more Mono. FatMonounsaturated fat +237.4%
Contains more Poly. FatPolyunsaturated fat +165.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Filo Cream cracker
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Filo Cream cracker DV% diff.
Iron 3.21mg 7.38mg 52%
Sodium 483mg 1148mg 29%
Selenium 23.3µg 9.5µg 25%
Fats 6g 20.37g 22%
Starch 51.87g 21%
Vitamin B1 0.541mg 0.298mg 20%
Monounsaturated fat 3.149g 10.625g 19%
Vitamin B12 0µg 0.46µg 19%
Saturated fat 1.47g 5.362g 18%
Folate 88µg 149µg 15%
Manganese 0.476mg 0.778mg 13%
Vitamin K 2.5µg 17.9µg 13%
Vitamin E 0.08mg 1.59mg 10%
Polyunsaturated fat 0.923g 2.45g 10%
Calories 299kcal 484kcal 9%
Vitamin B2 0.341mg 0.24mg 8%
Vitamin B3 4.073mg 5.08mg 6%
Carbs 52.6g 64.55g 4%
Vitamin B6 0.03mg 0.065mg 3%
Vitamin B5 0.302mg 0.462mg 3%
Phosphorus 75mg 98mg 3%
Fiber 1.9g 2.4g 2%
Potassium 74mg 129mg 2%
Calcium 11mg 26mg 2%
Magnesium 15mg 25mg 2%
Zinc 0.49mg 0.66mg 2%
Fructose 0.95g 1%
Copper 0.101mg 0.111mg 1%
Choline 6.9mg 1%
Protein 7.1g 7.01g 0%
Net carbs 50.7g 62.15g N/A
Sugar 0.18g 9.37g N/A
Trans fat 3.969g N/A
Tryptophan 0.088mg 0%
Threonine 0.194mg 0%
Isoleucine 0.246mg 0%
Leucine 0.49mg 0%
Lysine 0.158mg 0%
Methionine 0.126mg 0%
Phenylalanine 0.359mg 0%
Valine 0.286mg 0%
Histidine 0.159mg 0%
Omega-3 - ALA 0.045g N/A
Omega-6 - Linoleic acid 1.542g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Cream cracker
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
Filo
40%
Cream cracker
Minerals Daily Need Coverage Score
47%
Filo
71%
Cream cracker

Comparison summary

Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 9.19g)
Which food contains less Sodium?
Filo
Filo contains less Sodium (difference - 665mg)
Which food is lower in Saturated fat?
Filo
Filo is lower in Saturated fat (difference - 3.892g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 27)
Which food is lower in Cholesterol?
Cream cracker
Cream cracker is lower in Cholesterol (difference - 0mg)
Which food is richer in minerals?
Cream cracker
Cream cracker is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/nutrients
  2. Cream cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167530/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.