Graham cracker vs. Filo — In-Depth Nutrition Comparison
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Differences between Graham cracker and Filo
- Graham cracker has more Manganese, Phosphorus, Vitamin K, Vitamin B6, Vitamin E, Copper, Iron, and Calcium, while Filo has more Selenium, and Vitamin B1.
- Filo's daily need coverage for Selenium is 31% higher.
- Filo contains 19 times less Vitamin E than Graham cracker. Graham cracker contains 1.51mg of Vitamin E, while Filo contains 0.08mg.
The food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Phyllo dough.
Infographic
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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 MagnesiumMagnesium | +166.7% |
| Contains more CalciumCalcium | +600% |
| Contains more PotassiumPotassium | +129.7% |
| Contains more IronIron | +17.8% |
| Contains more CopperCopper | +68.3% |
| Contains more ZincZinc | +95.9% |
| Contains more PhosphorusPhosphorus | +146.7% |
| Contains more ManganeseManganese | +114.1% |
| Contains more SeleniumSelenium | +269.8% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1787.5% |
| Contains more Vitamin B5Vitamin B5 | +39.1% |
| Contains more Vitamin B6Vitamin B6 | +420% |
| Contains more Vitamin KVitamin K | +472% |
| Contains more Vitamin B1Vitamin B1 | +104.2% |
| Contains more CholineCholine | +16.9% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
7.1 g
Fats:
6 g
Carbs:
52.6 g
Water:
32.6 g
Other:
1.7 g
| Contains more FatsFats | +76.7% |
| Contains more CarbsCarbs | +47.6% |
| Contains more WaterWater | +861.7% |
~equal in
Protein
~7.1g
~equal in
Other
~1.7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
1.633 g
Monounsaturated Fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
Saturated Fat:
Sat. Fat
1.47 g
Monounsaturated Fat:
Mono. Fat
3.149 g
Polyunsaturated fat:
Poly. Fat
0.923 g
| Contains more Poly. FatPolyunsaturated fat | +483.7% |
| Contains more Mono. FatMonounsaturated Fat | +25.5% |
~equal in
Saturated Fat
~1.47g
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 Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 430kcal | 299kcal |
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| Protein | 6.69g | 7.1g |
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| Fats | 10.6g | 6g |
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| Net carbs | 74.26g | 50.7g |
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| Carbs | 77.66g | 52.6g |
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| Magnesium | 40mg | 15mg |
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| Calcium | 77mg | 11mg |
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| Potassium | 170mg | 74mg |
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| Iron | 3.78mg | 3.21mg |
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| Sugar | 24.85g | 0.18g |
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| Fiber | 3.4g | 1.9g |
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| Copper | 0.17mg | 0.101mg |
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| Zinc | 0.96mg | 0.49mg |
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| Starch | 46.56g |
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| Phosphorus | 185mg | 75mg |
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| Sodium | 459mg | 483mg |
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| Vitamin A | 2IU | 0IU |
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| Vitamin E | 1.51mg | 0.08mg |
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| Manganese | 1.019mg | 0.476mg |
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| Selenium | 6.3µg | 23.3µg |
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| Vitamin B1 | 0.265mg | 0.541mg |
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| Vitamin B2 | 0.317mg | 0.341mg |
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| Vitamin B3 | 4.439mg | 4.073mg |
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| Vitamin B5 | 0.42mg | 0.302mg |
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| Vitamin B6 | 0.156mg | 0.03mg |
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| Vitamin K | 14.3µg | 2.5µg |
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| Folate | 91µg | 88µg |
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| Trans Fat | 0.055g |
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| Choline | 5.9mg | 6.9mg |
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| Saturated Fat | 1.633g | 1.47g |
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| Monounsaturated Fat | 2.509g | 3.149g |
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| Polyunsaturated fat | 5.388g | 0.923g |
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| Tryptophan | 0.088mg |
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| Threonine | 0.194mg |
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| Isoleucine | 0.246mg |
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| Leucine | 0.49mg |
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| Lysine | 0.158mg |
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| Methionine | 0.126mg |
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| Phenylalanine | 0.359mg |
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| Valine | 0.286mg |
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| Histidine | 0.159mg |
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| Fructose | 0.99g |
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| Omega-3 - ALA | 0.599g |
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| Omega-6 - Gamma-linoleic acid | 0.024g |
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| Omega-6 - Eicosadienoic acid | 0.004g |
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| Omega-6 - Linoleic acid | 4.735g |
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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
32%
30%
Minerals Daily Need Coverage Score
60%
47%
Comparison summary
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
Which food contains less Sodium?
Graham cracker contains less Sodium (difference - 24mg)
Which food is richer in vitamins?
Graham cracker is relatively richer in vitamins
Which food is lower in Sugar?
Filo is lower in Sugar (difference - 24.67g)
Which food is lower in Saturated Fat?
Filo is lower in Saturated Fat (difference - 0.163g)
Which food is lower in glycemic index?
Filo is lower in glycemic index (difference - 36)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)