Filo vs. Melba toast — In-Depth Nutrition Comparison
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How are filo and melba toast different?
- Filo is richer in vitamin B1, while melba toast is higher in manganese, selenium, copper, fiber, phosphorus, zinc, magnesium, folate, and calcium.
- Melba toast covers your daily need for manganese, 28% more than filo.
- Melba toast has a higher glycemic index (64) than filo (38).
Phyllo dough and Crackers, melba toast, plain types were used in this article.
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 | -19.2% |
| Contains more MagnesiumMagnesium | +293.3% |
| Contains more CalciumCalcium | +745.5% |
| Contains more PotassiumPotassium | +173% |
| Contains more IronIron | +15.3% |
| Contains more CopperCopper | +186.1% |
| Contains more ZincZinc | +310.2% |
| Contains more PhosphorusPhosphorus | +161.3% |
| Contains more ManganeseManganese | +137.4% |
| Contains more SeleniumSelenium | +49.4% |
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 B1Vitamin B1 | +31% |
| Contains more Vitamin B2Vitamin B2 | +24.9% |
| Contains more Vitamin KVitamin K | +177.8% |
| Contains more Vitamin EVitamin E | +437.5% |
| Contains more Vitamin B5Vitamin B5 | +129.5% |
| Contains more Vitamin B6Vitamin B6 | +226.7% |
| Contains more FolateFolate | +40.9% |
| Contains more CholineCholine | +187% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.476mg | 1.13mg | 28% |
| Selenium | 23.3µg | 34.8µg | 21% |
| Copper | 0.101mg | 0.289mg | 21% |
| Fiber | 1.9g | 6.3g | 18% |
| Phosphorus | 75mg | 196mg | 17% |
| Zinc | 0.49mg | 2.01mg | 14% |
| Vitamin B1 | 0.541mg | 0.413mg | 11% |
| Protein | 7.1g | 12.1g | 10% |
| Magnesium | 15mg | 59mg | 10% |
| Folate | 88µg | 124µg | 9% |
| Carbs | 52.6g | 76.6g | 8% |
| Calcium | 11mg | 93mg | 8% |
| Vitamin B5 | 0.302mg | 0.693mg | 8% |
| Monounsaturated fat | 3.149g | 0.782g | 6% |
| Iron | 3.21mg | 3.7mg | 6% |
| Calories | 299kcal | 390kcal | 5% |
| Saturated fat | 1.47g | 0.445g | 5% |
| Vitamin B6 | 0.03mg | 0.098mg | 5% |
| Vitamin B2 | 0.341mg | 0.273mg | 5% |
| Sodium | 483mg | 598mg | 5% |
| Potassium | 74mg | 202mg | 4% |
| Fats | 6g | 3.2g | 4% |
| Vitamin E | 0.08mg | 0.43mg | 2% |
| Choline | 6.9mg | 19.8mg | 2% |
| Polyunsaturated fat | 0.923g | 1.282g | 2% |
| Vitamin K | 2.5µg | 0.9µg | 1% |
| Net carbs | 50.7g | 70.3g | N/A |
| Sugar | 0.18g | 0.94g | N/A |
| Vitamin B3 | 4.073mg | 4.113mg | 0% |
| Tryptophan | 0.088mg | 0.14mg | 0% |
| Threonine | 0.194mg | 0.342mg | 0% |
| Isoleucine | 0.246mg | 0.462mg | 0% |
| Leucine | 0.49mg | 0.844mg | 0% |
| Lysine | 0.158mg | 0.28mg | 0% |
| Methionine | 0.126mg | 0.214mg | 0% |
| Phenylalanine | 0.359mg | 0.596mg | 0% |
| Valine | 0.286mg | 0.52mg | 0% |
| Histidine | 0.159mg | 0.261mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.1 g
Fats:
6 g
Carbs:
52.6 g
Water:
32.6 g
Other:
1.7 g
Protein:
12.1 g
Fats:
3.2 g
Carbs:
76.6 g
Water:
5.1 g
Other:
3 g
| Contains more FatsFats | +87.5% |
| Contains more WaterWater | +539.2% |
| Contains more ProteinProtein | +70.4% |
| Contains more CarbsCarbs | +45.6% |
| Contains more OtherOther | +76.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.47 g
Monounsaturated fat:
Mono. Fat
3.149 g
Polyunsaturated fat:
Poly. Fat
0.923 g
Saturated fat:
Sat. Fat
0.445 g
Monounsaturated fat:
Mono. Fat
0.782 g
Polyunsaturated fat:
Poly. Fat
1.282 g
| Contains more Mono. FatMonounsaturated fat | +302.7% |
| Contains less Sat. FatSaturated fat | -69.7% |
| Contains more Poly. FatPolyunsaturated fat | +38.9% |
