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Filo vs. Saltine cracker — In-Depth Nutrition Comparison

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A recap on differences between Filo and Saltine cracker

  • Saltine cracker is higher than Filo in Iron, Vitamin B2, Vitamin B3, Folate, Manganese, and Phosphorus.
  • Saltine cracker covers your daily Iron needs 56% more than Filo.
  • Filo contains 6 times more Saturated Fat than Saltine cracker. While Filo contains 1.47g of Saturated Fat, Saltine cracker contains only 0.244g.

Food varieties used in this article are Phyllo dough and Crackers, saltines, fat-free, low-sodium.

Infographic

Filo vs Saltine cracker 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 less Sodium -43.1%
Contains more Calcium +100%
Contains more Iron +140.5%
Contains more Magnesium +73.3%
Contains more Phosphorus +50.7%
Contains more Potassium +55.4%
Contains more Zinc +91.8%
Contains more Copper +43.6%
Contains more Manganese +33.8%
Equal in Selenium - 21.4
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 290% 19% 49% 11% 111% 26% 49% 84% 117%
Contains less Sodium -43.1%
Contains more Calcium +100%
Contains more Iron +140.5%
Contains more Magnesium +73.3%
Contains more Phosphorus +50.7%
Contains more Potassium +55.4%
Contains more Zinc +91.8%
Contains more Copper +43.6%
Contains more Manganese +33.8%
Equal in Selenium - 21.4

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.
Filo
1
:
Contains more Vitamin E +50%
Contains more Vitamin B2 +73%
Contains more Vitamin B3 +40.3%
Contains more Vitamin B5 +29.1%
Contains more Vitamin B6 +183.3%
Contains more Folate +40.9%
Contains more Vitamin K +96%
Equal in Vitamin B1 - 0.518
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 130% 137% 108% 24% 20% 93% 0% 13%
Contains more Vitamin E +50%
Contains more Vitamin B2 +73%
Contains more Vitamin B3 +40.3%
Contains more Vitamin B5 +29.1%
Contains more Vitamin B6 +183.3%
Contains more Folate +40.9%
Contains more Vitamin K +96%
Equal in Vitamin B1 - 0.518

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +275%
Contains more Water +858.8%
Contains more Protein +47.9%
Contains more Carbs +56.5%
Contains more Other +29.4%
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
11% 82% 3% 2%
Protein: 10.5 g
Fats: 1.6 g
Carbs: 82.3 g
Water: 3.4 g
Other: 2.2 g
Contains more Fats +275%
Contains more Water +858.8%
Contains more Protein +47.9%
Contains more Carbs +56.5%
Contains more Other +29.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +2117.6%
Contains more Polyunsaturated fat +34.7%
Contains less Saturated Fat -83.4%
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
23% 13% 64%
Saturated Fat: 0.244 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.685 g
Contains more Monounsaturated Fat +2117.6%
Contains more Polyunsaturated fat +34.7%
Contains less Saturated Fat -83.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Filo Saltine cracker Opinion
Net carbs 50.7g 79.6g Saltine cracker
Protein 7.1g 10.5g Saltine cracker
Fats 6g 1.6g Filo
Carbs 52.6g 82.3g Saltine cracker
Calories 299kcal 393kcal Saltine cracker
Sugar 0.18g 0.38g Filo
Fiber 1.9g 2.7g Saltine cracker
Calcium 11mg 22mg Saltine cracker
Iron 3.21mg 7.72mg Saltine cracker
Magnesium 15mg 26mg Saltine cracker
Phosphorus 75mg 113mg Saltine cracker
Potassium 74mg 115mg Saltine cracker
Sodium 483mg 849mg Filo
Zinc 0.49mg 0.94mg Saltine cracker
Copper 0.101mg 0.145mg Saltine cracker
Manganese 0.476mg 0.637mg Saltine cracker
Selenium 23.3µg 21.4µg Filo
Vitamin E 0.08mg 0.12mg Saltine cracker
Vitamin B1 0.541mg 0.518mg Filo
Vitamin B2 0.341mg 0.59mg Saltine cracker
Vitamin B3 4.073mg 5.714mg Saltine cracker
Vitamin B5 0.302mg 0.39mg Saltine cracker
Vitamin B6 0.03mg 0.085mg Saltine cracker
Folate 88µg 124µg Saltine cracker
Vitamin K 2.5µg 4.9µg Saltine cracker
Tryptophan 0.088mg 0.138mg Saltine cracker
Threonine 0.194mg 0.287mg Saltine cracker
Isoleucine 0.246mg 0.378mg Saltine cracker
Leucine 0.49mg 0.716mg Saltine cracker
Lysine 0.158mg 0.29mg Saltine cracker
Methionine 0.126mg 0.18mg Saltine cracker
Phenylalanine 0.359mg 0.514mg Saltine cracker
Valine 0.286mg 0.439mg Saltine cracker
Histidine 0.159mg 0.224mg Saltine cracker
Saturated Fat 1.47g 0.244g Saltine cracker
Monounsaturated Fat 3.149g 0.142g Filo
Polyunsaturated fat 0.923g 0.685g Filo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Saltine cracker
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
44%
Saltine cracker
Minerals Daily Need Coverage Score
47%
Filo
76%
Saltine cracker

Comparison summary

Which food is richer in minerals?
Saltine cracker
Saltine cracker is relatively richer in minerals
Which food is lower in Saturated Fat?
Saltine cracker
Saltine cracker is lower in Saturated Fat (difference - 1.226g)
Which food is richer in vitamins?
Saltine cracker
Saltine cracker is relatively richer in vitamins
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Filo
Filo contains less Sodium (difference - 366mg)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 36)
Which food is cheaper?
Filo
Filo is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Saltine cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175068/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.