Filo vs. Graham cracker — In-Depth Nutrition Comparison

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Differences between filo and graham cracker

Filo has more selenium and vitamin B1, while graham cracker has more manganese, phosphorus, vitamin K, vitamin B6, vitamin E, copper, iron, and calcium.
Filo's daily need coverage for selenium is 31% higher.
Graham cracker contains 2 times less vitamin B1 than filo. Filo contains 0.541mg of vitamin B1, while graham cracker contains 0.265mg.
Filo has a lower glycemic index. The glycemic index of filo is 38, while the glycemic index of graham cracker is 74.

The food types used in this comparison are Phyllo dough and Cookies, graham crackers, plain or honey (includes cinnamon).

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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

Graham cracker

Contains more SeleniumSelenium

+269.8%

Contains more MagnesiumMagnesium	+166.7%
Contains more CalciumCalcium	+600%
Contains more PotassiumPotassium	+129.7%
Contains more IronIron	+17.8%
Contains more CopperCopper	+68.3%
Contains more ZincZinc	+95.9%
Contains more PhosphorusPhosphorus	+146.7%
Contains more ManganeseManganese	+114.1%

~equal in Sodium ~459mg

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

Graham cracker

Contains more Vitamin B1Vitamin B1	+104.2%
Contains more CholineCholine	+16.9%

Contains more Vitamin EVitamin E	+1787.5%
Contains more Vitamin B5Vitamin B5	+39.1%
Contains more Vitamin B6Vitamin B6	+420%
Contains more Vitamin KVitamin K	+472%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.317mg

~equal in Vitamin B3 ~4.439mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~91µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	23.3µg	6.3µg	31%
Polyunsaturated fat	0.923g	5.388g	30%
Manganese	0.476mg	1.019mg	24%
Vitamin B1	0.541mg	0.265mg	23%
Starch		46.56g	19%
Phosphorus	75mg	185mg	16%
Vitamin E	0.08mg	1.51mg	10%
Vitamin K	2.5µg	14.3µg	10%
Vitamin B6	0.03mg	0.156mg	10%
Copper	0.101mg	0.17mg	8%
Carbs	52.6g	77.66g	8%
Calories	299kcal	430kcal	7%
Iron	3.21mg	3.78mg	7%
Calcium	11mg	77mg	7%
Fats	6g	10.6g	7%
Magnesium	15mg	40mg	6%
Fiber	1.9g	3.4g	6%
Zinc	0.49mg	0.96mg	4%
Potassium	74mg	170mg	3%
Monounsaturated fat	3.149g	2.509g	2%
Vitamin B5	0.302mg	0.42mg	2%
Vitamin B3	4.073mg	4.439mg	2%
Vitamin B2	0.341mg	0.317mg	2%
Fructose		0.99g	1%
Sodium	483mg	459mg	1%
Folate	88µg	91µg	1%
Saturated fat	1.47g	1.633g	1%
Protein	7.1g	6.69g	1%
Net carbs	50.7g	74.26g	N/A
Sugar	0.18g	24.85g	N/A
Trans fat		0.055g	N/A
Choline	6.9mg	5.9mg	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 - ALA		0.599g	N/A
Omega-6 - Gamma-linoleic acid		0.024g	N/A
Omega-6 - Eicosadienoic acid		0.004g	N/A
Omega-6 - Linoleic acid		4.735g	N/A