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Filo vs. Waffle — In-Depth Nutrition Comparison

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A recap on 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.

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

Infographic

Filo vs Waffle 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.
Filo
4
:
6
Waffle
Contains more Iron +39%
Contains more Copper +62.9%
Contains more Manganese +79.6%
Contains more Calcium +2218.2%
Contains more Magnesium +26.7%
Contains more Phosphorus +153.3%
Contains more Potassium +114.9%
Contains more Zinc +38.8%
Contains more Selenium +98.3%
Equal in Sodium - 511
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 77% 87% 14% 82% 15% 67% 19% 21% 35% 253%
Contains more Iron +39%
Contains more Copper +62.9%
Contains more Manganese +79.6%
Contains more Calcium +2218.2%
Contains more Magnesium +26.7%
Contains more Phosphorus +153.3%
Contains more Potassium +114.9%
Contains more Zinc +38.8%
Contains more Selenium +98.3%
Equal in Sodium - 511

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
7
:
6
Waffle
Contains more Vitamin B1 +105.7%
Contains more Vitamin B3 +96.5%
Contains more Folate +91.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +60.6%
Contains more Vitamin B6 +86.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.347
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 2% 0% 0% 136% 79% 77% 19% 7% 66% 0% 4% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 14% 0% 0% 2% 66% 81% 39% 30% 13% 35% 32% 0% 0%
Contains more Vitamin B1 +105.7%
Contains more Vitamin B3 +96.5%
Contains more Folate +91.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +60.6%
Contains more Vitamin B6 +86.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.347

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
1
:
4
Waffle
Contains more Carbs +59.9%
Contains more Protein +11.3%
Contains more Fats +135%
Contains more Water +28.8%
Contains more Other +82.4%
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Contains more Carbs +59.9%
Contains more Protein +11.3%
Contains more Fats +135%
Contains more Water +28.8%
Contains more Other +82.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
1
:
2
Waffle
Contains less Saturated Fat -48.7%
Contains more Monounsaturated Fat +11.8%
Contains more Polyunsaturated fat +635.1%
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
22% 27% 52%
Saturated Fat: 2.866 g
Monounsaturated Fat: 3.521 g
Polyunsaturated fat: 6.785 g
Contains less Saturated Fat -48.7%
Contains more Monounsaturated Fat +11.8%
Contains more Polyunsaturated fat +635.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Filo Waffle Opinion
Net carbs 50.7g 32.9g Filo
Protein 7.1g 7.9g Waffle
Fats 6g 14.1g Waffle
Carbs 52.6g 32.9g Filo
Calories 299kcal 291kcal Filo
Sugar 0.18g Waffle
Fiber 1.9g Filo
Calcium 11mg 255mg Waffle
Iron 3.21mg 2.31mg Filo
Magnesium 15mg 19mg Waffle
Phosphorus 75mg 190mg Waffle
Potassium 74mg 159mg Waffle
Sodium 483mg 511mg Filo
Zinc 0.49mg 0.68mg Waffle
Copper 0.101mg 0.062mg Filo
Manganese 0.476mg 0.265mg Filo
Selenium 23.3µg 46.2µg Waffle
Vitamin A 0IU 228IU Waffle
Vitamin A RAE 0µg 65µg Waffle
Vitamin E 0.08mg Filo
Vitamin C 0mg 0.4mg Waffle
Vitamin B1 0.541mg 0.263mg Filo
Vitamin B2 0.341mg 0.347mg Waffle
Vitamin B3 4.073mg 2.073mg Filo
Vitamin B5 0.302mg 0.485mg Waffle
Vitamin B6 0.03mg 0.056mg Waffle
Folate 88µg 46µg Filo
Vitamin B12 0µg 0.25µg Waffle
Choline 6.9mg Filo
Vitamin K 2.5µg Filo
Tryptophan 0.088mg 0.099mg Waffle
Threonine 0.194mg 0.289mg Waffle
Isoleucine 0.246mg 0.362mg Waffle
Leucine 0.49mg 0.63mg Waffle
Lysine 0.158mg 0.384mg Waffle
Methionine 0.126mg 0.179mg Waffle
Phenylalanine 0.359mg 0.395mg Waffle
Valine 0.286mg 0.409mg Waffle
Histidine 0.159mg 0.187mg Waffle
Cholesterol 0mg 69mg Filo
Saturated Fat 1.47g 2.866g Filo
Omega-3 - DHA 0g 0.006g Waffle
Omega-3 - EPA 0g 0.001g Waffle
Monounsaturated Fat 3.149g 3.521g Waffle
Polyunsaturated fat 0.923g 6.785g Waffle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Waffle
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
30%
Filo
24%
Waffle
Minerals Daily Need Coverage Score
47%
Filo
66%
Waffle

Comparison summary

Which food is richer in minerals?
Waffle
Waffle is relatively richer in minerals
Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Filo
Filo contains less Sodium (difference - 28mg)
Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 69mg)
Which food is lower in Saturated Fat?
Filo
Filo is lower in Saturated Fat (difference - 1.396g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 38)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.