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, 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.
Filo has a lower glycemic index (38) than croissant (56).

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

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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

Croissant

Contains more IronIron	+58.1%
Contains more CopperCopper	+26.3%
Contains more ManganeseManganese	+44.2%

Contains more CalciumCalcium	+236.4%
Contains more PotassiumPotassium	+59.5%
Contains more ZincZinc	+53.1%
Contains more PhosphorusPhosphorus	+40%

~equal in Magnesium ~16mg

~equal in Sodium ~467mg

~equal in Selenium ~22.7µg

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

Croissant

Contains more Vitamin B1Vitamin B1	+39.4%
Contains more Vitamin B2Vitamin B2	+41.5%
Contains more Vitamin B3Vitamin B3	+86.2%
Contains more Vitamin KVitamin K	+38.9%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+950%
Contains more Vitamin B5Vitamin B5	+185.1%
Contains more Vitamin B6Vitamin B6	+93.3%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin D ~0µg

~equal in Folate ~88µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	1.47g	11.659g	46%
Fats	6g	21g	23%
Vitamin A	0µg	206µg	23%
Cholesterol	0mg	67mg	22%
Iron	3.21mg	2.03mg	15%
Vitamin B1	0.541mg	0.388mg	13%
Vitamin B3	4.073mg	2.188mg	12%
Vitamin B5	0.302mg	0.861mg	11%
Vitamin B2	0.341mg	0.241mg	8%
Vitamin B12	0µg	0.16µg	7%
Manganese	0.476mg	0.33mg	6%
Choline	6.9mg	38.8mg	6%
Monounsaturated fat	3.149g	5.525g	6%
Calories	299kcal	406kcal	5%
Vitamin E	0.08mg	0.84mg	5%
Phosphorus	75mg	105mg	4%
Calcium	11mg	37mg	3%
Fiber	1.9g	2.6g	3%
Protein	7.1g	8.2g	2%
Carbs	52.6g	45.8g	2%
Copper	0.101mg	0.08mg	2%
Zinc	0.49mg	0.75mg	2%
Vitamin B6	0.03mg	0.058mg	2%
Potassium	74mg	118mg	1%
Sodium	483mg	467mg	1%
Selenium	23.3µg	22.7µg	1%
Vitamin K	2.5µg	1.8µg	1%
Polyunsaturated fat	0.923g	1.094g	1%
Protein per 100 calories	2.4g	2g	N/A
Calories per 10 g protein	421kcal	495kcal	N/A
Weight per 100 calories	33g	25g	N/A
Unsaturated / Saturated Fat ratio	2.8	0.57	N/A
Vitamin C	0mg	0.2mg	0%
Net carbs	50.7g	43.2g	N/A
Magnesium	15mg	16mg	0%
Sugar	0.18g	11.26g	N/A
Folate	88µg	88µg	0%
Tryptophan	0.088mg	0.099mg	0%
Threonine	0.194mg	0.284mg	0%
Isoleucine	0.246mg	0.365mg	0%
Leucine	0.49mg	0.623mg	0%
Lysine	0.158mg	0.329mg	0%
Methionine	0.126mg	0.175mg	0%
Phenylalanine	0.359mg	0.416mg	0%
Valine	0.286mg	0.41mg	0%
Histidine	0.159mg	0.187mg	0%
Omega-3 - EPA	0g	0.003g	N/A
Omega-3 - DHA	0g	0.002g	N/A