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.
- 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.
| 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% |
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 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 CholineCholine | +∞% |
| 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 | +∞% |
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% |
| Folate | 88µg | 46µg | 11% |
| Iron | 3.21mg | 2.31mg | 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% |
| Vitamin B5 | 0.302mg | 0.485mg | 4% |
| Copper | 0.101mg | 0.062mg | 4% |
| Potassium | 74mg | 159mg | 3% |
| Zinc | 0.49mg | 0.68mg | 2% |
| Vitamin B6 | 0.03mg | 0.056mg | 2% |
| Vitamin K | 2.5µg | 2% | |
| Protein | 7.1g | 7.9g | 2% |
| Choline | 6.9mg | 1% | |
| Monounsaturated fat | 3.149g | 3.521g | 1% |
| Sodium | 483mg | 511mg | 1% |
| Vitamin E | 0.08mg | 1% | |
| Magnesium | 15mg | 19mg | 1% |
| Calories | 299kcal | 291kcal | 0% |
| 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +59.9% |
| Contains more ProteinProtein | +11.3% |
| Contains more FatsFats | +135% |
| Contains more WaterWater | +28.8% |
| Contains more OtherOther | +82.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -48.7% |
| Contains more Mono. FatMonounsaturated fat | +11.8% |
| Contains more Poly. FatPolyunsaturated fat | +635.1% |
