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.
Filo has a lower glycemic index. The glycemic index of filo is 38, while the glycemic index of graham cracker is 74.

The food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Phyllo dough.

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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.

Graham cracker

Filo

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%

~equal in Sodium ~483mg

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.

Graham cracker

Filo

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 C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.341mg

~equal in Vitamin B3 ~4.073mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~88µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	6.3µg	23.3µg	31%
Polyunsaturated fat	5.388g	0.923g	30%
Manganese	1.019mg	0.476mg	24%
Vitamin B1	0.265mg	0.541mg	23%
Starch	46.56g		19%
Phosphorus	185mg	75mg	16%
Vitamin E	1.51mg	0.08mg	10%
Vitamin K	14.3µg	2.5µg	10%
Vitamin B6	0.156mg	0.03mg	10%
Copper	0.17mg	0.101mg	8%
Carbs	77.66g	52.6g	8%
Calories	430kcal	299kcal	7%
Iron	3.78mg	3.21mg	7%
Calcium	77mg	11mg	7%
Fats	10.6g	6g	7%
Magnesium	40mg	15mg	6%
Fiber	3.4g	1.9g	6%
Zinc	0.96mg	0.49mg	4%
Potassium	170mg	74mg	3%
Monounsaturated fat	2.509g	3.149g	2%
Vitamin B5	0.42mg	0.302mg	2%
Vitamin B3	4.439mg	4.073mg	2%
Vitamin B2	0.317mg	0.341mg	2%
Fructose	0.99g		1%
Sodium	459mg	483mg	1%
Folate	91µg	88µg	1%
Saturated fat	1.633g	1.47g	1%
Protein	6.69g	7.1g	1%
Net carbs	74.26g	50.7g	N/A
Sugar	24.85g	0.18g	N/A
Trans fat	0.055g		N/A
Choline	5.9mg	6.9mg	0%
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%
Omega-3 - ALA	0.599g		N/A
Omega-6 - Gamma-linoleic acid	0.024g		N/A
Omega-6 - Eicosadienoic acid	0.004g		N/A
Omega-6 - Linoleic acid	4.735g		N/A