Filo vs. Matzo — In-Depth Nutrition Comparison
Compare
A recap on differences between filo and matzo
- Filo is higher in folate and vitamin B1, yet matzo is higher in selenium, manganese, and vitamin B6.
- Matzo covers your daily selenium needs 25% more than filo.
Food varieties used in this article are Phyllo dough and Crackers, matzo, plain.
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.
| Contains more CopperCopper | +68.3% |
| Contains more MagnesiumMagnesium | +66.7% |
| Contains more CalciumCalcium | +18.2% |
| Contains more PotassiumPotassium | +51.4% |
| Contains more ZincZinc | +38.8% |
| Contains more PhosphorusPhosphorus | +18.7% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +36.6% |
| Contains more SeleniumSelenium | +58.4% |
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 | +33.3% |
| Contains more Vitamin B1Vitamin B1 | +39.8% |
| Contains more Vitamin B2Vitamin B2 | +17.2% |
| Contains more Vitamin KVitamin K | +733.3% |
| Contains more FolateFolate | +417.6% |
| Contains more Vitamin B5Vitamin B5 | +46.7% |
| Contains more Vitamin B6Vitamin B6 | +283.3% |
| Contains more CholineCholine | +56.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 23.3µg | 36.9µg | 25% |
| Sodium | 483mg | 0mg | 21% |
| Folate | 88µg | 17µg | 18% |
| Vitamin B1 | 0.541mg | 0.387mg | 13% |
| Carbs | 52.6g | 83.7g | 10% |
| Monounsaturated fat | 3.149g | 0.127g | 8% |
| Manganese | 0.476mg | 0.65mg | 8% |
| Fats | 6g | 1.4g | 7% |
| Vitamin B6 | 0.03mg | 0.115mg | 7% |
| Saturated fat | 1.47g | 0.226g | 6% |
| Protein | 7.1g | 10g | 6% |
| Calories | 299kcal | 395kcal | 5% |
| Copper | 0.101mg | 0.06mg | 5% |
| Vitamin B2 | 0.341mg | 0.291mg | 4% |
| Fiber | 1.9g | 3g | 4% |
| Vitamin B5 | 0.302mg | 0.443mg | 3% |
| Phosphorus | 75mg | 89mg | 2% |
| Polyunsaturated fat | 0.923g | 0.603g | 2% |
| Vitamin K | 2.5µg | 0.3µg | 2% |
| Magnesium | 15mg | 25mg | 2% |
| Zinc | 0.49mg | 0.68mg | 2% |
| Vitamin B3 | 4.073mg | 3.892mg | 1% |
| Iron | 3.21mg | 3.16mg | 1% |
| Potassium | 74mg | 112mg | 1% |
| Choline | 6.9mg | 10.8mg | 1% |
| Net carbs | 50.7g | 80.7g | N/A |
| Calcium | 11mg | 13mg | 0% |
| Sugar | 0.18g | 0.29g | N/A |
| Vitamin E | 0.08mg | 0.06mg | 0% |
| Tryptophan | 0.088mg | 0.116mg | 0% |
| Threonine | 0.194mg | 0.267mg | 0% |
| Isoleucine | 0.246mg | 0.371mg | 0% |
| Leucine | 0.49mg | 0.692mg | 0% |
| Lysine | 0.158mg | 0.193mg | 0% |
| Methionine | 0.126mg | 0.176mg | 0% |
| Phenylalanine | 0.359mg | 0.494mg | 0% |
| Valine | 0.286mg | 0.42mg | 0% |
| Histidine | 0.159mg | 0.213mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +328.6% |
| Contains more WaterWater | +658.1% |
| Contains more OtherOther | +183.3% |
| Contains more ProteinProtein | +40.8% |
| Contains more CarbsCarbs | +59.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2379.5% |
| Contains more Poly. FatPolyunsaturated fat | +53.1% |
| Contains less Sat. FatSaturated fat | -84.6% |
