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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.

Specific food types used in this comparison are Phyllo dough and Croutons, plain.

Infographic

Filo vs Crouton 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
1
:
Contains less Sodium -30.8%
Contains more Calcium +590.9%
Contains more Iron +27.1%
Contains more Magnesium +106.7%
Contains more Phosphorus +53.3%
Contains more Potassium +67.6%
Contains more Zinc +81.6%
Contains more Copper +61.4%
Contains more Selenium +60.9%
Equal in Manganese - 0.5
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 23% 153% 23% 50% 11% 92% 25% 55% 66% 205%
Contains less Sodium -30.8%
Contains more Calcium +590.9%
Contains more Iron +27.1%
Contains more Magnesium +106.7%
Contains more Phosphorus +53.3%
Contains more Potassium +67.6%
Contains more Zinc +81.6%
Contains more Copper +61.4%
Contains more Selenium +60.9%
Equal in Manganese - 0.5

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
5
:
Contains more Vitamin B2 +25.4%
Contains more Vitamin B6 +15.4%
Contains more Vitamin B1 +15.2%
Contains more Vitamin B3 +33.5%
Contains more Vitamin B5 +42.1%
Contains more Folate +50%
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 0% 0% 0% 0% 156% 63% 102% 26% 6% 99% 0% 0%
Contains more Vitamin B2 +25.4%
Contains more Vitamin B6 +15.4%
Contains more Vitamin B1 +15.2%
Contains more Vitamin B3 +33.5%
Contains more Vitamin B5 +42.1%
Contains more Folate +50%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
1
:
Contains more Water +492.7%
Contains more Protein +67.6%
Contains more Carbs +39.7%
Contains more Other +47.1%
Equal in Fats - 6.6
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 g
Contains more Water +492.7%
Contains more Protein +67.6%
Contains more Carbs +39.7%
Contains more Other +47.1%
Equal in Fats - 6.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
2
:
Contains more Polyunsaturated fat +37.9%
Equal in Saturated Fat - 1.51
Equal in Monounsaturated Fat - 3.059
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
26% 52% 22%
Saturated Fat: 1.51 g
Monounsaturated Fat: 3.059 g
Polyunsaturated fat: 1.273 g
Contains more Polyunsaturated fat +37.9%
Equal in Saturated Fat - 1.51
Equal in Monounsaturated Fat - 3.059

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Filo Crouton Opinion
Net carbs 50.7g 68.4g Crouton
Protein 7.1g 11.9g Crouton
Fats 6g 6.6g Crouton
Carbs 52.6g 73.5g Crouton
Calories 299kcal 407kcal Crouton
Sugar 0.18g Crouton
Fiber 1.9g 5.1g Crouton
Calcium 11mg 76mg Crouton
Iron 3.21mg 4.08mg Crouton
Magnesium 15mg 31mg Crouton
Phosphorus 75mg 115mg Crouton
Potassium 74mg 124mg Crouton
Sodium 483mg 698mg Filo
Zinc 0.49mg 0.89mg Crouton
Copper 0.101mg 0.163mg Crouton
Manganese 0.476mg 0.5mg Crouton
Selenium 23.3µg 37.5µg Crouton
Vitamin E 0.08mg Filo
Vitamin B1 0.541mg 0.623mg Crouton
Vitamin B2 0.341mg 0.272mg Filo
Vitamin B3 4.073mg 5.439mg Crouton
Vitamin B5 0.302mg 0.429mg Crouton
Vitamin B6 0.03mg 0.026mg Filo
Folate 88µg 132µg Crouton
Vitamin K 2.5µg Filo
Tryptophan 0.088mg 0.14mg Crouton
Threonine 0.194mg 0.337mg Crouton
Isoleucine 0.246mg 0.456mg Crouton
Leucine 0.49mg 0.832mg Crouton
Lysine 0.158mg 0.278mg Crouton
Methionine 0.126mg 0.211mg Crouton
Phenylalanine 0.359mg 0.586mg Crouton
Valine 0.286mg 0.514mg Crouton
Histidine 0.159mg 0.255mg Crouton
Saturated Fat 1.47g 1.51g Filo
Monounsaturated Fat 3.149g 3.059g Filo
Polyunsaturated fat 0.923g 1.273g Crouton

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Crouton
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
38%
Crouton
Minerals Daily Need Coverage Score
47%
Filo
70%
Crouton

Comparison summary

Which food contains less Sodium?
Filo
Filo contains less Sodium (difference - 215mg)
Which food is lower in Saturated Fat?
Filo
Filo is lower in Saturated Fat (difference - 0.04g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 34)
Which food is cheaper?
Filo
Filo is cheaper (difference - $1.5)
Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 0.18g)
Which food is richer in minerals?
Crouton
Crouton is relatively richer in minerals
Which food contains less Cholesterol?
?
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.

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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.