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.
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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 | +∞% |
~equal in
Vitamin D
~µg
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% |
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 Sugar |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 299kcal | 291kcal |
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| Protein | 7.1g | 7.9g |
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| Fats | 6g | 14.1g |
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| Vitamin C | 0mg | 0.4mg |
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| Net carbs | 50.7g | 32.9g |
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| Carbs | 52.6g | 32.9g |
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| Cholesterol | 0mg | 69mg |
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| Magnesium | 15mg | 19mg |
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| Calcium | 11mg | 255mg |
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| Potassium | 74mg | 159mg |
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| Iron | 3.21mg | 2.31mg |
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| Sugar | 0.18g |
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| Fiber | 1.9g |
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| Copper | 0.101mg | 0.062mg |
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| Zinc | 0.49mg | 0.68mg |
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| Phosphorus | 75mg | 190mg |
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| Sodium | 483mg | 511mg |
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| Vitamin A | 0IU | 228IU |
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| Vitamin A | 0µg | 65µg |
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| Vitamin E | 0.08mg |
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| Manganese | 0.476mg | 0.265mg |
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| Selenium | 23.3µg | 46.2µg |
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| Vitamin B1 | 0.541mg | 0.263mg |
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| Vitamin B2 | 0.341mg | 0.347mg |
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| Vitamin B3 | 4.073mg | 2.073mg |
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| Vitamin B5 | 0.302mg | 0.485mg |
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| Vitamin B6 | 0.03mg | 0.056mg |
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| Vitamin B12 | 0µg | 0.25µg |
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| Vitamin K | 2.5µg |
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| Folate | 88µg | 46µg |
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| Choline | 6.9mg |
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| Saturated Fat | 1.47g | 2.866g |
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| Monounsaturated Fat | 3.149g | 3.521g |
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| Polyunsaturated fat | 0.923g | 6.785g |
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| Tryptophan | 0.088mg | 0.099mg |
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| Threonine | 0.194mg | 0.289mg |
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| Isoleucine | 0.246mg | 0.362mg |
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| Leucine | 0.49mg | 0.63mg |
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| Lysine | 0.158mg | 0.384mg |
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| Methionine | 0.126mg | 0.179mg |
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| Phenylalanine | 0.359mg | 0.395mg |
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| Valine | 0.286mg | 0.409mg |
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| Histidine | 0.159mg | 0.187mg |
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| Omega-3 - EPA | 0g | 0.001g |
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| Omega-3 - DHA | 0g | 0.006g |
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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%
24%
Minerals Daily Need Coverage Score
47%
66%
Comparison summary
Which food is richer in minerals?
Waffle is relatively richer in minerals
Which food is lower in Sugar?
Waffle is lower in Sugar (difference - 0.18g)
Which food is lower in Cholesterol?
Filo is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Filo contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Filo is lower in Saturated Fat (difference - 1.396g)
Which food is lower in glycemic index?
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?
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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.