Filo vs. Zwieback — In-Depth Nutrition Comparison
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A recap on the differences between filo and zwieback
- Filo is higher in iron, vitamin B1, vitamin B3, and vitamin B2, yet zwieback is higher in vitamin E, selenium, potassium, and vitamin C.
- Filo covers your daily iron needs 33% more than zwieback.
- Filo contains 3 times more vitamin B3 than zwieback. While filo contains 4.073mg of vitamin B3, zwieback contains only 1.319mg.
- The amount of sodium in zwieback is lower.
Food varieties used in this article are Phyllo dough and Zwieback.
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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 | +435% |
| Contains more PhosphorusPhosphorus | +36.4% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +81.8% |
| Contains more PotassiumPotassium | +312.2% |
| Contains more CopperCopper | +43.6% |
| Contains more ZincZinc | +10.2% |
| Contains less SodiumSodium | -53% |
| Contains more SeleniumSelenium | +23.2% |
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 | +160.1% |
| Contains more Vitamin B2Vitamin B2 | +42.7% |
| Contains more Vitamin B3Vitamin B3 | +208.8% |
| Contains more Vitamin KVitamin K | +177.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2950% |
| Contains more Vitamin B5Vitamin B5 | +77.8% |
| Contains more Vitamin B6Vitamin B6 | +173.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 3.21mg | 0.6mg | 33% |
| Vitamin B1 | 0.541mg | 0.208mg | 28% |
| Manganese | 0.476mg | 21% | |
| Vitamin B3 | 4.073mg | 1.319mg | 17% |
| Vitamin E | 0.08mg | 2.44mg | 16% |
| Sodium | 483mg | 227mg | 11% |
| Selenium | 23.3µg | 28.7µg | 10% |
| Vitamin B2 | 0.341mg | 0.239mg | 8% |
| Polyunsaturated fat | 0.923g | 2.073g | 8% |
| Carbs | 52.6g | 74.2g | 7% |
| Potassium | 74mg | 305mg | 7% |
| Calories | 299kcal | 426kcal | 6% |
| Protein | 7.1g | 10.1g | 6% |
| Fats | 6g | 9.7g | 6% |
| Vitamin C | 0mg | 5.3mg | 6% |
| Copper | 0.101mg | 0.145mg | 5% |
| Vitamin B5 | 0.302mg | 0.537mg | 5% |
| Saturated fat | 1.47g | 2.525g | 5% |
| Vitamin B6 | 0.03mg | 0.082mg | 4% |
| Cholesterol | 0mg | 8mg | 3% |
| Phosphorus | 75mg | 55mg | 3% |
| Monounsaturated fat | 3.149g | 4.244g | 3% |
| Fiber | 1.9g | 2.5g | 2% |
| Vitamin A | 0µg | 16µg | 2% |
| Calcium | 11mg | 20mg | 1% |
| Vitamin K | 2.5µg | 0.9µg | 1% |
| Choline | 6.9mg | 10.7mg | 1% |
| Net carbs | 50.7g | 71.7g | N/A |
| Magnesium | 15mg | 14mg | 0% |
| Sugar | 0.18g | 12.5g | N/A |
| Zinc | 0.49mg | 0.54mg | 0% |
| Folate | 88µg | 87µg | 0% |
| Trans fat | 0.012g | N/A | |
| Tryptophan | 0.088mg | 0% | |
| Threonine | 0.194mg | 0% | |
| Isoleucine | 0.246mg | 0% | |
| Leucine | 0.49mg | 0% | |
| Lysine | 0.158mg | 0% | |
| Methionine | 0.126mg | 0% | |
| Phenylalanine | 0.359mg | 0% | |
| Valine | 0.286mg | 0% | |
| Histidine | 0.159mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +624.4% |
| Contains more OtherOther | +13.3% |
| Contains more ProteinProtein | +42.3% |
| Contains more FatsFats | +61.7% |
| Contains more CarbsCarbs | +41.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -41.8% |
| Contains more Mono. FatMonounsaturated fat | +34.8% |
| Contains more Poly. FatPolyunsaturated fat | +124.6% |
