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Filo vs. Shortbread — In-Depth Nutrition Comparison

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Significant differences between filo and shortbread

  • Filo has more selenium and vitamin B1; however, shortbread is richer in vitamin E, vitamin K, monounsaturated fat, and polyunsaturated fat.
  • Shortbread covers your daily saturated fat needs 33% more than filo.
  • Shortbread has 4 times less selenium than filo. Filo has 23.3µg of selenium, while shortbread has 6.2µg.
  • Shortbread contains less sodium.
  • Shortbread has a higher glycemic index. The glycemic index of shortbread is 64, while the glycemic index of filo is 38.

Specific food types used in this comparison are Phyllo dough and Cookies, shortbread, commercially prepared, plain.

Infographic

Filo vs Shortbread 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.
Filo
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 6.5% 120% 34% 13% 32% 63% 62% 127%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
Contains more CopperCopper +12.2%
Contains more PhosphorusPhosphorus +13.6%
Contains more ManganeseManganese +21.1%
Contains more SeleniumSelenium +275.8%
Contains more CalciumCalcium +18.2%
Contains more PotassiumPotassium +18.9%
Contains less SodiumSodium -26.9%
~equal in Magnesium ~14mg
~equal in Iron ~2.98mg
~equal in Zinc ~0.49mg

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
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.6% 0% 135% 79% 76% 18% 6.9% 0% 6.3% 66% 3.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
Contains more Vitamin B1Vitamin B1 +53.3%
Contains more Vitamin B3Vitamin B3 +24.4%
Contains more CholineCholine +666.7%
Contains more Vitamin EVitamin E +2950%
Contains more Vitamin B6Vitamin B6 +136.7%
Contains more Vitamin KVitamin K +340%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.314mg
~equal in Vitamin B5 ~0.321mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~81µg

All nutrients comparison - raw data values

Nutrient Filo Shortbread DV% diff.
Polyunsaturated fat 0.923g 8.326g 49%
Fats 6g 26.22g 31%
Selenium 23.3µg 6.2µg 31%
Saturated fat 1.47g 8.105g 30%
Starch 40.47g 17%
Vitamin B1 0.541mg 0.353mg 16%
Vitamin E 0.08mg 2.44mg 16%
Calories 299kcal 514kcal 11%
Monounsaturated fat 3.149g 6.708g 9%
Vitamin K 2.5µg 11µg 7%
Sodium 483mg 353mg 6%
Vitamin B3 4.073mg 3.275mg 5%
Carbs 52.6g 63.78g 4%
Manganese 0.476mg 0.393mg 4%
Protein 7.1g 5.37g 3%
Vitamin B6 0.03mg 0.071mg 3%
Iron 3.21mg 2.98mg 3%
Vitamin B2 0.341mg 0.314mg 2%
Folate 88µg 81µg 2%
Fiber 1.9g 1.3g 2%
Phosphorus 75mg 66mg 1%
Choline 6.9mg 0.9mg 1%
Copper 0.101mg 0.09mg 1%
Net carbs 50.7g 62.48g N/A
Magnesium 15mg 14mg 0%
Calcium 11mg 13mg 0%
Potassium 74mg 88mg 0%
Sugar 0.18g 21.65g N/A
Zinc 0.49mg 0.49mg 0%
Vitamin B5 0.302mg 0.321mg 0%
Trans fat 0.714g N/A
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%
Fructose 0.3g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0g 0.002g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 7.253g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
3
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
Contains more ProteinProtein +32.2%
Contains more WaterWater +805.6%
Contains more OtherOther +65%
Contains more FatsFats +337%
Contains more CarbsCarbs +21.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
1
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 g
Contains less Sat. FatSaturated fat -81.9%
Contains more Mono. FatMonounsaturated fat +113%
Contains more Poly. FatPolyunsaturated fat +802.1%

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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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.