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.
Infographic
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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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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
