Filo vs. Waffle — In-Depth Nutrition Comparison

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A recap on the differences between filo and waffle

Filo is higher in vitamin B1, vitamin B3, iron, folate, and manganese, yet waffle is higher in selenium, calcium, phosphorus, and vitamin B12.
Waffle covers your daily selenium needs 42% more than filo.
Filo contains 2 times more vitamin B1 than waffle. While filo contains 0.541mg of vitamin B1, waffle contains only 0.263mg.
The glycemic index of filo is lower.

Food varieties used in this article are Phyllo dough and Waffles, plain, prepared from recipe.

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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

Waffle

Contains more IronIron	+39%
Contains more CopperCopper	+62.9%
Contains more ManganeseManganese	+79.6%

Contains more MagnesiumMagnesium	+26.7%
Contains more CalciumCalcium	+2218.2%
Contains more PotassiumPotassium	+114.9%
Contains more ZincZinc	+38.8%
Contains more PhosphorusPhosphorus	+153.3%
Contains more SeleniumSelenium	+98.3%

~equal in Sodium ~511mg

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

Waffle

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+105.7%
Contains more Vitamin B3Vitamin B3	+96.5%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+91.3%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B5Vitamin B5	+60.6%
Contains more Vitamin B6Vitamin B6	+86.7%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin D ~µg

~equal in Vitamin B2 ~0.347mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	23.3µg	46.2µg	42%
Polyunsaturated fat	0.923g	6.785g	39%
Calcium	11mg	255mg	24%
Cholesterol	0mg	69mg	23%
Vitamin B1	0.541mg	0.263mg	23%
Phosphorus	75mg	190mg	16%
Vitamin B3	4.073mg	2.073mg	13%
Fats	6g	14.1g	12%
Iron	3.21mg	2.31mg	11%
Folate	88µg	46µg	11%
Vitamin B12	0µg	0.25µg	10%
Manganese	0.476mg	0.265mg	9%
Fiber	1.9g		8%
Carbs	52.6g	32.9g	7%
Vitamin A	0µg	65µg	7%
Saturated fat	1.47g	2.866g	6%
Copper	0.101mg	0.062mg	4%
Vitamin B5	0.302mg	0.485mg	4%
Potassium	74mg	159mg	3%
Protein	7.1g	7.9g	2%
Zinc	0.49mg	0.68mg	2%
Vitamin B6	0.03mg	0.056mg	2%
Vitamin K	2.5µg		2%
Magnesium	15mg	19mg	1%
Sodium	483mg	511mg	1%
Vitamin E	0.08mg		1%
Choline	6.9mg		1%
Monounsaturated fat	3.149g	3.521g	1%
Calories	299kcal	291kcal	0%
Protein per 100 calories	2.4g	2.7g	N/A
Calories per 10 g protein	421kcal	368kcal	N/A
Weight per 100 calories	33g	34g	N/A
Unsaturated / Saturated Fat ratio	2.8	3.6	N/A
Vitamin C	0mg	0.4mg	0%
Net carbs	50.7g	32.9g	N/A
Sugar	0.18g		N/A
Vitamin B2	0.341mg	0.347mg	0%
Tryptophan	0.088mg	0.099mg	0%
Threonine	0.194mg	0.289mg	0%
Isoleucine	0.246mg	0.362mg	0%
Leucine	0.49mg	0.63mg	0%
Lysine	0.158mg	0.384mg	0%
Methionine	0.126mg	0.179mg	0%
Phenylalanine	0.359mg	0.395mg	0%
Valine	0.286mg	0.409mg	0%
Histidine	0.159mg	0.187mg	0%
Omega-3 - EPA	0g	0.001g	N/A
Omega-3 - DHA	0g	0.006g	N/A