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Filo vs. Crème caramel — In-Depth Nutrition Comparison

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Important differences between filo and crème caramel

  • Filo has more vitamin B1, iron, selenium, vitamin B3, manganese, folate, and vitamin B2; however, crème caramel has more vitamin B12.
  • Filo's daily need coverage for vitamin B1 is 42% more.
  • Filo has 50 times more vitamin B3 than crème caramel. Filo has 4.073mg of vitamin B3, while crème caramel has 0.082mg.
  • Crème caramel is lower in sodium.
  • Crème caramel has a higher glycemic index than filo.

The food varieties used in the comparison are Phyllo dough and Desserts, flan, caramel custard, prepared-from-recipe.

Infographic

Filo vs Crème caramel 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
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 6.5% 120% 34% 13% 32% 63% 62% 127%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 25% 10% 14% 9.3% 13% 41% 6.9% 1.3% 47%
Contains more MagnesiumMagnesium +66.7%
Contains more IronIron +744.7%
Contains more CopperCopper +260.7%
Contains more ManganeseManganese +4660%
Contains more SeleniumSelenium +167.8%
Contains more CalciumCalcium +654.5%
Contains more PotassiumPotassium +59.5%
Contains more PhosphorusPhosphorus +28%
Contains less SodiumSodium -89%
~equal in Zinc ~0.47mg

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
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.6% 0% 135% 79% 76% 18% 6.9% 0% 6.3% 66% 3.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 15% 4.6% 0% 8% 48% 1.5% 31% 10% 45% 0.5% 6.8% 0%
Contains more Vitamin B1Vitamin B1 +1590.6%
Contains more Vitamin B2Vitamin B2 +62.4%
Contains more Vitamin B3Vitamin B3 +4867.1%
Contains more Vitamin KVitamin K +1150%
Contains more FolateFolate +877.8%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +187.5%
Contains more Vitamin B5Vitamin B5 +70.2%
Contains more Vitamin B6Vitamin B6 +46.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
4
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
5% 4% 23% 68%
Protein: 4.53 g
Fats: 4.03 g
Carbs: 22.78 g
Water: 68.05 g
Other: 0.61 g
Contains more ProteinProtein +56.7%
Contains more FatsFats +48.9%
Contains more CarbsCarbs +130.9%
Contains more OtherOther +178.7%
Contains more WaterWater +108.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
3
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
52% 37% 11%
Saturated fat: Sat. Fat 1.799 g
Monounsaturated fat: Mono. Fat 1.266 g
Polyunsaturated fat: Poly. Fat 0.392 g
Contains less Sat. FatSaturated fat -18.3%
Contains more Mono. FatMonounsaturated fat +148.7%
Contains more Poly. FatPolyunsaturated fat +135.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Filo Crème caramel DV% diff.
Vitamin B1 0.541mg 0.032mg 42%
Iron 3.21mg 0.38mg 35%
Cholesterol 0mg 90mg 30%
Selenium 23.3µg 8.7µg 27%
Vitamin B3 4.073mg 0.082mg 25%
Folate 88µg 9µg 20%
Manganese 0.476mg 0.01mg 20%
Sodium 483mg 53mg 19%
Vitamin B12 0µg 0.36µg 15%
Vitamin B2 0.341mg 0.21mg 10%
Carbs 52.6g 22.78g 10%
Calories 299kcal 145kcal 8%
Copper 0.101mg 0.028mg 8%
Fiber 1.9g 0g 8%
Calcium 11mg 83mg 7%
Vitamin A 0µg 46µg 5%
Monounsaturated fat 3.149g 1.266g 5%
Protein 7.1g 4.53g 5%
Polyunsaturated fat 0.923g 0.392g 4%
Vitamin B5 0.302mg 0.514mg 4%
Fats 6g 4.03g 3%
Phosphorus 75mg 96mg 3%
Vitamin K 2.5µg 0.2µg 2%
Potassium 74mg 118mg 1%
Magnesium 15mg 9mg 1%
Vitamin B6 0.03mg 0.044mg 1%
Choline 6.9mg 1%
Saturated fat 1.47g 1.799g 1%
Vitamin E 0.08mg 0.23mg 1%
Net carbs 50.7g 22.78g N/A
Sugar 0.18g 23.15g N/A
Zinc 0.49mg 0.47mg 0%
Tryptophan 0.088mg 0%
Threonine 0.194mg 0%
Isoleucine 0.246mg 0%
Leucine 0.49mg 0%
Lysine 0.158mg 0%
Methionine 0.126mg 0%
Phenylalanine 0.359mg 0%
Valine 0.286mg 0%
Histidine 0.159mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Crème caramel
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
30%
Filo
13%
Crème caramel
Minerals Daily Need Coverage Score
47%
Filo
17%
Crème caramel

Comparison summary

Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 90mg)
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 22.97g)
Which food is lower in Saturated fat?
Filo
Filo is lower in Saturated fat (difference - 0.329g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Filo
Filo is relatively richer in minerals
Which food contains less Sodium?
Crème caramel
Crème caramel contains less Sodium (difference - 430mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Crème caramel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167574/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.