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  6. Filo vs. Matzo

Filo vs. Matzo — In-Depth Nutrition Comparison

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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

Filo vs Matzo 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
Filo
2
:
8
Matzo
Matzo
Contains more Copper +68.3%
Contains more Calcium +18.2%
Contains more Magnesium +66.7%
Contains more Phosphorus +18.7%
Contains more Potassium +51.4%
Contains less Sodium -100%
Contains more Zinc +38.8%
Contains more Manganese +36.6%
Contains more Selenium +58.4%
Equal in Iron - 3.16
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Matzo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 119% 18% 39% 10% 0% 19% 20% 85% 202%
Contains more Copper +68.3%
Contains more Calcium +18.2%
Contains more Magnesium +66.7%
Contains more Phosphorus +18.7%
Contains more Potassium +51.4%
Contains less Sodium -100%
Contains more Zinc +38.8%
Contains more Manganese +36.6%
Contains more Selenium +58.4%
Equal in Iron - 3.16

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
Filo
6
:
2
Matzo
Matzo
Contains more Vitamin E +33.3%
Contains more Vitamin B1 +39.8%
Contains more Vitamin B2 +17.2%
Contains more Folate +417.6%
Contains more Vitamin K +733.3%
Contains more Vitamin B5 +46.7%
Contains more Vitamin B6 +283.3%
Equal in Vitamin B3 - 3.892
Filo
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%
Matzo
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% 97% 68% 73% 27% 27% 13% 0% 1%
Contains more Vitamin E +33.3%
Contains more Vitamin B1 +39.8%
Contains more Vitamin B2 +17.2%
Contains more Folate +417.6%
Contains more Vitamin K +733.3%
Contains more Vitamin B5 +46.7%
Contains more Vitamin B6 +283.3%
Equal in Vitamin B3 - 3.892

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
Filo
3
:
2
Matzo
Matzo
Contains more Fats +328.6%
Contains more Water +658.1%
Contains more Other +183.3%
Contains more Protein +40.8%
Contains more Carbs +59.1%
Filo
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
Matzo
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Contains more Fats +328.6%
Contains more Water +658.1%
Contains more Other +183.3%
Contains more Protein +40.8%
Contains more Carbs +59.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
Filo
2
:
1
Matzo
Matzo
Contains more Monounsaturated Fat +2379.5%
Contains more Polyunsaturated fat +53.1%
Contains less Saturated Fat -84.6%
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Matzo
24% 13% 63%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.127 g
Polyunsaturated fat: 0.603 g
Contains more Monounsaturated Fat +2379.5%
Contains more Polyunsaturated fat +53.1%
Contains less Saturated Fat -84.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Filo Matzo Opinion
Net carbs 50.7g 80.7g Matzo
Protein 7.1g 10g Matzo
Fats 6g 1.4g Filo
Carbs 52.6g 83.7g Matzo
Calories 299kcal 395kcal Matzo
Sugar 0.18g 0.29g Filo
Fiber 1.9g 3g Matzo
Calcium 11mg 13mg Matzo
Iron 3.21mg 3.16mg Filo
Magnesium 15mg 25mg Matzo
Phosphorus 75mg 89mg Matzo
Potassium 74mg 112mg Matzo
Sodium 483mg 0mg Matzo
Zinc 0.49mg 0.68mg Matzo
Copper 0.101mg 0.06mg Filo
Manganese 0.476mg 0.65mg Matzo
Selenium 23.3µg 36.9µg Matzo
Vitamin E 0.08mg 0.06mg Filo
Vitamin B1 0.541mg 0.387mg Filo
Vitamin B2 0.341mg 0.291mg Filo
Vitamin B3 4.073mg 3.892mg Filo
Vitamin B5 0.302mg 0.443mg Matzo
Vitamin B6 0.03mg 0.115mg Matzo
Folate 88µg 17µg Filo
Vitamin K 2.5µg 0.3µg Filo
Tryptophan 0.088mg 0.116mg Matzo
Threonine 0.194mg 0.267mg Matzo
Isoleucine 0.246mg 0.371mg Matzo
Leucine 0.49mg 0.692mg Matzo
Lysine 0.158mg 0.193mg Matzo
Methionine 0.126mg 0.176mg Matzo
Phenylalanine 0.359mg 0.494mg Matzo
Valine 0.286mg 0.42mg Matzo
Histidine 0.159mg 0.213mg Matzo
Saturated Fat 1.47g 0.226g Matzo
Monounsaturated Fat 3.149g 0.127g Filo
Polyunsaturated fat 0.923g 0.603g Filo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Matzo
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
25%
Matzo
Minerals Daily Need Coverage Score
47%
Filo
51%
Matzo

Comparison summary

Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 483mg)
Which food is lower in Saturated Fat?
Matzo
Matzo is lower in Saturated Fat (difference - 1.244g)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Matzo
Matzo is relatively richer in minerals
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 0.11g)
Which food is richer in vitamins?
Filo
Filo is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/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.