Matzo vs. Filo — In-Depth Nutrition Comparison
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A recap on differences between Matzo and Filo
- Matzo is higher in Selenium, Manganese, and Vitamin B6, yet Filo is higher in Folate, and Vitamin B1.
- Matzo covers your daily Selenium needs 25% more than Filo.
- Matzo contains 4 times more Vitamin B6 than Filo. While Matzo contains 0.115mg of Vitamin B6, Filo contains only 0.03mg.
- The amount of Saturated Fat in Matzo is lower.
Food varieties used in this article are Crackers, matzo, plain 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 | +66.7% |
| Contains more CalciumCalcium | +18.2% |
| Contains more PotassiumPotassium | +51.4% |
| Contains more ZincZinc | +38.8% |
| Contains more PhosphorusPhosphorus | +18.7% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +36.6% |
| Contains more SeleniumSelenium | +58.4% |
| Contains more CopperCopper | +68.3% |
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 B5Vitamin B5 | +46.7% |
| Contains more Vitamin B6Vitamin B6 | +283.3% |
| Contains more CholineCholine | +56.5% |
| Contains more Vitamin EVitamin E | +33.3% |
| Contains more Vitamin B1Vitamin B1 | +39.8% |
| Contains more Vitamin B2Vitamin B2 | +17.2% |
| Contains more Vitamin KVitamin K | +733.3% |
| Contains more FolateFolate | +417.6% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +40.8% |
| Contains more CarbsCarbs | +59.1% |
| Contains more FatsFats | +328.6% |
| Contains more WaterWater | +658.1% |
| Contains more OtherOther | +183.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -84.6% |
| Contains more Mono. FatMonounsaturated Fat | +2379.5% |
| Contains more Poly. FatPolyunsaturated fat | +53.1% |
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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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 395kcal | 299kcal |
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| Protein | 10g | 7.1g |
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| Fats | 1.4g | 6g |
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| Net carbs | 80.7g | 50.7g |
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| Carbs | 83.7g | 52.6g |
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| Magnesium | 25mg | 15mg |
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| Calcium | 13mg | 11mg |
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| Potassium | 112mg | 74mg |
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| Iron | 3.16mg | 3.21mg |
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| Sugar | 0.29g | 0.18g |
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| Fiber | 3g | 1.9g |
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| Copper | 0.06mg | 0.101mg |
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| Zinc | 0.68mg | 0.49mg |
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| Phosphorus | 89mg | 75mg |
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| Sodium | 0mg | 483mg |
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| Vitamin E | 0.06mg | 0.08mg |
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| Manganese | 0.65mg | 0.476mg |
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| Selenium | 36.9µg | 23.3µg |
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| Vitamin B1 | 0.387mg | 0.541mg |
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| Vitamin B2 | 0.291mg | 0.341mg |
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| Vitamin B3 | 3.892mg | 4.073mg |
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| Vitamin B5 | 0.443mg | 0.302mg |
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| Vitamin B6 | 0.115mg | 0.03mg |
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| Vitamin K | 0.3µg | 2.5µg |
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| Folate | 17µg | 88µg |
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| Choline | 10.8mg | 6.9mg |
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| Saturated Fat | 0.226g | 1.47g |
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| Monounsaturated Fat | 0.127g | 3.149g |
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| Polyunsaturated fat | 0.603g | 0.923g |
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| Tryptophan | 0.116mg | 0.088mg |
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| Threonine | 0.267mg | 0.194mg |
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| Isoleucine | 0.371mg | 0.246mg |
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| Leucine | 0.692mg | 0.49mg |
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| Lysine | 0.193mg | 0.158mg |
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| Methionine | 0.176mg | 0.126mg |
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| Phenylalanine | 0.494mg | 0.359mg |
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| Valine | 0.42mg | 0.286mg |
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| Histidine | 0.213mg | 0.159mg |
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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
24%
30%
Minerals Daily Need Coverage Score
51%
47%
Comparison summary
Which food contains less Sodium?
Matzo contains less Sodium (difference - 483mg)
Which food is lower in Saturated Fat?
Matzo is lower in Saturated Fat (difference - 1.244g)
Which food is lower in glycemic index?
Matzo is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Matzo is relatively richer in minerals
Which food is lower in Sugar?
Filo is lower in Sugar (difference - 0.11g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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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.