Filo vs. Crouton — In-Depth Nutrition Comparison
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Significant differences between filo and crouton
- The amount of selenium, fiber, folate, iron, vitamin B3, copper, vitamin B1, calcium, and phosphorus in crouton is higher than in filo.
- Crouton covers your daily selenium needs 26% more than filo.
- Filo contains less sodium.
- Crouton has a higher glycemic index. The glycemic index of crouton is 72, while the glycemic index of filo is 38.
Specific food types used in this comparison are Phyllo dough and Croutons, plain.
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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.
| Contains less SodiumSodium | -30.8% |
| Contains more MagnesiumMagnesium | +106.7% |
| Contains more CalciumCalcium | +590.9% |
| Contains more PotassiumPotassium | +67.6% |
| Contains more IronIron | +27.1% |
| Contains more CopperCopper | +61.4% |
| Contains more ZincZinc | +81.6% |
| Contains more PhosphorusPhosphorus | +53.3% |
| Contains more SeleniumSelenium | +60.9% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +25.4% |
| Contains more Vitamin B6Vitamin B6 | +15.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +15.2% |
| Contains more Vitamin B3Vitamin B3 | +33.5% |
| Contains more Vitamin B5Vitamin B5 | +42.1% |
| Contains more FolateFolate | +50% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +492.7% |
| Contains more ProteinProtein | +67.6% |
| Contains more CarbsCarbs | +39.7% |
| Contains more OtherOther | +47.1% |
~equal in
Fats
~6.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +37.9% |
~equal in
Saturated fat
~1.51g
~equal in
Monounsaturated fat
~3.059g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 23.3µg | 37.5µg | 26% |
| Fiber | 1.9g | 5.1g | 13% |
| Iron | 3.21mg | 4.08mg | 11% |
| Folate | 88µg | 132µg | 11% |
| Protein | 7.1g | 11.9g | 10% |
| Vitamin B3 | 4.073mg | 5.439mg | 9% |
| Sodium | 483mg | 698mg | 9% |
| Carbs | 52.6g | 73.5g | 7% |
| Calcium | 11mg | 76mg | 7% |
| Vitamin B1 | 0.541mg | 0.623mg | 7% |
| Copper | 0.101mg | 0.163mg | 7% |
| Phosphorus | 75mg | 115mg | 6% |
| Calories | 299kcal | 407kcal | 5% |
| Vitamin B2 | 0.341mg | 0.272mg | 5% |
| Zinc | 0.49mg | 0.89mg | 4% |
| Magnesium | 15mg | 31mg | 4% |
| Vitamin B5 | 0.302mg | 0.429mg | 3% |
| Polyunsaturated fat | 0.923g | 1.273g | 2% |
| Vitamin K | 2.5µg | 2% | |
| Manganese | 0.476mg | 0.5mg | 1% |
| Potassium | 74mg | 124mg | 1% |
| Fats | 6g | 6.6g | 1% |
| Choline | 6.9mg | 1% | |
| Vitamin E | 0.08mg | 1% | |
| Net carbs | 50.7g | 68.4g | N/A |
| Sugar | 0.18g | N/A | |
| Vitamin B6 | 0.03mg | 0.026mg | 0% |
| Saturated fat | 1.47g | 1.51g | 0% |
| Monounsaturated fat | 3.149g | 3.059g | 0% |
| Tryptophan | 0.088mg | 0.14mg | 0% |
| Threonine | 0.194mg | 0.337mg | 0% |
| Isoleucine | 0.246mg | 0.456mg | 0% |
| Leucine | 0.49mg | 0.832mg | 0% |
| Lysine | 0.158mg | 0.278mg | 0% |
| Methionine | 0.126mg | 0.211mg | 0% |
| Phenylalanine | 0.359mg | 0.586mg | 0% |
| Valine | 0.286mg | 0.514mg | 0% |
| Histidine | 0.159mg | 0.255mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
35%
Minerals Daily Need Coverage Score
47%
70%
Comparison summary
Which food contains less Sodium?
Filo contains less Sodium (difference - 215mg)
Which food is lower in Saturated fat?
Filo is lower in Saturated fat (difference - 0.04g)
Which food is lower in glycemic index?
Filo is lower in glycemic index (difference - 34)
Which food is cheaper?
Filo is cheaper (difference - $1.5)
Which food is lower in Sugar?
Crouton is lower in Sugar (difference - 0.18g)
Which food is richer in minerals?
Crouton is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
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.