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Filo vs. Croissant — In-Depth Nutrition Comparison

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What are the differences between Filo and Croissant?

  • Filo is higher in Iron, Vitamin B1, Vitamin B3, Vitamin B2, and Manganese, however, Croissant is richer in Vitamin A RAE, Vitamin B5, and Vitamin B12.
  • Croissant's daily need coverage for Saturated Fat is 51% more.
  • Croissant contains 2 times less Vitamin B3 than Filo. Filo contains 4.073mg of Vitamin B3, while Croissant contains 2.188mg.
  • Filo has less Saturated Fat.

We used Phyllo dough and Croissants, butter types in this article.

Infographic

Filo vs Croissant 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
4
:
Contains more Iron +58.1%
Contains more Copper +26.3%
Contains more Manganese +44.2%
Contains more Calcium +236.4%
Contains more Phosphorus +40%
Contains more Potassium +59.5%
Contains more Zinc +53.1%
Equal in Magnesium - 16
Equal in Sodium - 467
Equal in Selenium - 22.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 77% 12% 45% 11% 61% 21% 27% 44% 124%
Contains more Iron +58.1%
Contains more Copper +26.3%
Contains more Manganese +44.2%
Contains more Calcium +236.4%
Contains more Phosphorus +40%
Contains more Potassium +59.5%
Contains more Zinc +53.1%
Equal in Magnesium - 16
Equal in Sodium - 467
Equal in Selenium - 22.7

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
4
:
Contains more Vitamin B1 +39.4%
Contains more Vitamin B2 +41.5%
Contains more Vitamin B3 +86.2%
Contains more Vitamin K +38.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +950%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +185.1%
Contains more Vitamin B6 +93.3%
Contains more Vitamin B12 +∞%
Equal in Folate - 88
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 136% 79% 77% 19% 7% 66% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 45% 17% 0% 1% 97% 56% 42% 52% 14% 66% 20% 5%
Contains more Vitamin B1 +39.4%
Contains more Vitamin B2 +41.5%
Contains more Vitamin B3 +86.2%
Contains more Vitamin K +38.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +950%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +185.1%
Contains more Vitamin B6 +93.3%
Contains more Vitamin B12 +∞%
Equal in Folate - 88

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
2
:
Contains more Carbs +14.8%
Contains more Water +40.5%
Contains more Protein +15.5%
Contains more Fats +250%
Equal in Other - 1.8
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
8% 21% 46% 23% 2%
Protein: 8.2 g
Fats: 21 g
Carbs: 45.8 g
Water: 23.2 g
Other: 1.8 g
Contains more Carbs +14.8%
Contains more Water +40.5%
Contains more Protein +15.5%
Contains more Fats +250%
Equal in Other - 1.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
1
:
Contains less Saturated Fat -87.4%
Contains more Monounsaturated Fat +75.5%
Contains more Polyunsaturated fat +18.5%
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
64% 30% 6%
Saturated Fat: 11.659 g
Monounsaturated Fat: 5.525 g
Polyunsaturated fat: 1.094 g
Contains less Saturated Fat -87.4%
Contains more Monounsaturated Fat +75.5%
Contains more Polyunsaturated fat +18.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Filo Croissant Opinion
Net carbs 50.7g 43.2g Filo
Protein 7.1g 8.2g Croissant
Fats 6g 21g Croissant
Carbs 52.6g 45.8g Filo
Calories 299kcal 406kcal Croissant
Sugar 0.18g 11.26g Filo
Fiber 1.9g 2.6g Croissant
Calcium 11mg 37mg Croissant
Iron 3.21mg 2.03mg Filo
Magnesium 15mg 16mg Croissant
Phosphorus 75mg 105mg Croissant
Potassium 74mg 118mg Croissant
Sodium 483mg 467mg Croissant
Zinc 0.49mg 0.75mg Croissant
Copper 0.101mg 0.08mg Filo
Manganese 0.476mg 0.33mg Filo
Selenium 23.3µg 22.7µg Filo
Vitamin A 0IU 744IU Croissant
Vitamin A RAE 0µg 206µg Croissant
Vitamin E 0.08mg 0.84mg Croissant
Vitamin C 0mg 0.2mg Croissant
Vitamin B1 0.541mg 0.388mg Filo
Vitamin B2 0.341mg 0.241mg Filo
Vitamin B3 4.073mg 2.188mg Filo
Vitamin B5 0.302mg 0.861mg Croissant
Vitamin B6 0.03mg 0.058mg Croissant
Folate 88µg 88µg
Vitamin B12 0µg 0.16µg Croissant
Vitamin K 2.5µg 1.8µg Filo
Tryptophan 0.088mg 0.099mg Croissant
Threonine 0.194mg 0.284mg Croissant
Isoleucine 0.246mg 0.365mg Croissant
Leucine 0.49mg 0.623mg Croissant
Lysine 0.158mg 0.329mg Croissant
Methionine 0.126mg 0.175mg Croissant
Phenylalanine 0.359mg 0.416mg Croissant
Valine 0.286mg 0.41mg Croissant
Histidine 0.159mg 0.187mg Croissant
Cholesterol 0mg 67mg Filo
Saturated Fat 1.47g 11.659g Filo
Omega-3 - DHA 0g 0.002g Croissant
Omega-3 - EPA 0g 0.003g Croissant
Monounsaturated Fat 3.149g 5.525g Croissant
Polyunsaturated fat 0.923g 1.094g Croissant

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Croissant
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
32%
Filo
34%
Croissant
Minerals Daily Need Coverage Score
47%
Filo
43%
Croissant

Comparison summary

Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 11.08g)
Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 67mg)
Which food is lower in Saturated Fat?
Filo
Filo is lower in Saturated Fat (difference - 10.189g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 18)
Which food contains less Sodium?
Croissant
Croissant contains less Sodium (difference - 16mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Croissant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174987/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.