Filo vs. Pretzel — In-Depth Nutrition Comparison
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A recap on differences between filo and pretzel
- Filo is higher in selenium and vitamin B1, yet pretzel is higher in manganese, folate, iron, phosphorus, vitamin B3, copper, and fiber.
- Filo covers your daily selenium needs 34% more than pretzel.
- The amount of sodium in filo is lower.
- The glycemic index of filo is lower.
Food varieties used in this article are Phyllo dough and Snacks, pretzels, hard, plain, salted.
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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 | -61% |
| Contains more SeleniumSelenium | +429.5% |
| Contains more MagnesiumMagnesium | +93.3% |
| Contains more CalciumCalcium | +145.5% |
| Contains more PotassiumPotassium | +201.4% |
| Contains more IronIron | +42.7% |
| Contains more CopperCopper | +54.5% |
| Contains more ZincZinc | +112.2% |
| Contains more PhosphorusPhosphorus | +70.7% |
| Contains more ManganeseManganese | +113.2% |
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 | +27.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +487.5% |
| Contains more Vitamin B3Vitamin B3 | +29.4% |
| Contains more Vitamin B6Vitamin B6 | +146.7% |
| Contains more Vitamin KVitamin K | +12% |
| Contains more FolateFolate | +88.6% |
| Contains more CholineCholine | +327.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +104.8% |
| Contains more WaterWater | +941.5% |
| Contains more ProteinProtein | +41.4% |
| Contains more CarbsCarbs | +52.8% |
| Contains more OtherOther | +106.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +333.1% |
| Contains less Sat. FatSaturated fat | -73.4% |
| Contains more Poly. FatPolyunsaturated fat | +39.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 23.3µg | 4.4µg | 34% |
| Sodium | 483mg | 1240mg | 33% |
| Starch | 72.58g | 30% | |
| Manganese | 0.476mg | 1.015mg | 23% |
| Folate | 88µg | 166µg | 20% |
| Iron | 3.21mg | 4.58mg | 17% |
| Vitamin B1 | 0.541mg | 0.424mg | 10% |
| Carbs | 52.6g | 80.39g | 9% |
| Phosphorus | 75mg | 128mg | 8% |
| Vitamin B3 | 4.073mg | 5.27mg | 7% |
| Protein | 7.1g | 10.04g | 6% |
| Fiber | 1.9g | 3.4g | 6% |
| Copper | 0.101mg | 0.156mg | 6% |
| Monounsaturated fat | 3.149g | 0.727g | 6% |
| Saturated fat | 1.47g | 0.391g | 5% |
| Zinc | 0.49mg | 1.04mg | 5% |
| Fats | 6g | 2.93g | 5% |
| Choline | 6.9mg | 29.5mg | 4% |
| Calories | 299kcal | 384kcal | 4% |
| Potassium | 74mg | 223mg | 4% |
| Vitamin E | 0.08mg | 0.47mg | 3% |
| Vitamin B6 | 0.03mg | 0.074mg | 3% |
| Magnesium | 15mg | 29mg | 3% |
| Calcium | 11mg | 27mg | 2% |
| Vitamin C | 0mg | 2.1mg | 2% |
| Polyunsaturated fat | 0.923g | 1.291g | 2% |
| Vitamin B2 | 0.341mg | 0.332mg | 1% |
| Net carbs | 50.7g | 76.99g | N/A |
| Sugar | 0.18g | 2.21g | N/A |
| Vitamin B5 | 0.302mg | 0.322mg | 0% |
| Vitamin K | 2.5µg | 2.8µg | 0% |
| Trans fat | 0.004g | N/A | |
| Tryptophan | 0.088mg | 0.097mg | 0% |
| Threonine | 0.194mg | 0.25mg | 0% |
| Isoleucine | 0.246mg | 0.407mg | 0% |
| Leucine | 0.49mg | 0.757mg | 0% |
| Lysine | 0.158mg | 0.257mg | 0% |
| Methionine | 0.126mg | 0.177mg | 0% |
| Phenylalanine | 0.359mg | 0.52mg | 0% |
| Valine | 0.286mg | 0.48mg | 0% |
| Histidine | 0.159mg | 0.22mg | 0% |
| Fructose | 0.31g | 0% | |
| Omega-3 - ALA | 0.063g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.223g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
30%
37%
Minerals Daily Need Coverage Score
47%
67%
Comparison summary
Which food is richer in minerals?
Pretzel is relatively richer in minerals
Which food is lower in Saturated fat?
Pretzel is lower in Saturated fat (difference - 1.079g)
Which food is richer in vitamins?
Pretzel is relatively richer in vitamins
Which food is lower in Sugar?
Filo is lower in Sugar (difference - 2.03g)
Which food contains less Sodium?
Filo contains less Sodium (difference - 757mg)
Which food is lower in glycemic index?
Filo is lower in glycemic index (difference - 45)
Which food is cheaper?
Filo is cheaper (difference - $2.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)