Melba toast vs. Filo — In-Depth Nutrition Comparison
Compare
How are Melba toast and Filo different?
- Melba toast is richer in Manganese, Selenium, Copper, Fiber, Phosphorus, Zinc, Magnesium, Folate, and Calcium, while Filo is higher in Vitamin B1.
- Melba toast covers your daily need of Manganese 28% more than Filo.
- Melba toast contains 8 times more Calcium than Filo. Melba toast contains 93mg of Calcium, while Filo contains 11mg.
Crackers, melba toast, plain and Phyllo dough types were used in this article.
Infographic
Infographic link
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 | +293.3% |
| Contains more CalciumCalcium | +745.5% |
| Contains more PotassiumPotassium | +173% |
| Contains more IronIron | +15.3% |
| Contains more CopperCopper | +186.1% |
| Contains more ZincZinc | +310.2% |
| Contains more PhosphorusPhosphorus | +161.3% |
| Contains more ManganeseManganese | +137.4% |
| Contains more SeleniumSelenium | +49.4% |
| Contains less SodiumSodium | -19.2% |
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 EVitamin E | +437.5% |
| Contains more Vitamin B5Vitamin B5 | +129.5% |
| Contains more Vitamin B6Vitamin B6 | +226.7% |
| Contains more FolateFolate | +40.9% |
| Contains more CholineCholine | +187% |
| Contains more Vitamin B1Vitamin B1 | +31% |
| Contains more Vitamin B2Vitamin B2 | +24.9% |
| Contains more Vitamin KVitamin K | +177.8% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.1 g
Fats:
3.2 g
Carbs:
76.6 g
Water:
5.1 g
Other:
3 g
Protein:
7.1 g
Fats:
6 g
Carbs:
52.6 g
Water:
32.6 g
Other:
1.7 g
| Contains more ProteinProtein | +70.4% |
| Contains more CarbsCarbs | +45.6% |
| Contains more OtherOther | +76.5% |
| Contains more FatsFats | +87.5% |
| Contains more WaterWater | +539.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.445 g
Monounsaturated Fat:
Mono. Fat
0.782 g
Polyunsaturated fat:
Poly. Fat
1.282 g
Saturated Fat:
Sat. Fat
1.47 g
Monounsaturated Fat:
Mono. Fat
3.149 g
Polyunsaturated fat:
Poly. Fat
0.923 g
| Contains less Sat. FatSaturated Fat | -69.7% |
| Contains more Poly. FatPolyunsaturated fat | +38.9% |
| Contains more Mono. FatMonounsaturated Fat | +302.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Rich in minerals |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 390kcal | 299kcal |
|
| Protein | 12.1g | 7.1g |
|
| Fats | 3.2g | 6g |
|
| Net carbs | 70.3g | 50.7g |
|
| Carbs | 76.6g | 52.6g |
|
| Magnesium | 59mg | 15mg |
|
| Calcium | 93mg | 11mg |
|
| Potassium | 202mg | 74mg |
|
| Iron | 3.7mg | 3.21mg |
|
| Sugar | 0.94g | 0.18g |
|
| Fiber | 6.3g | 1.9g |
|
| Copper | 0.289mg | 0.101mg |
|
| Zinc | 2.01mg | 0.49mg |
|
| Phosphorus | 196mg | 75mg |
|
| Sodium | 598mg | 483mg |
|
| Vitamin E | 0.43mg | 0.08mg |
|
| Manganese | 1.13mg | 0.476mg |
|
| Selenium | 34.8µg | 23.3µg |
|
| Vitamin B1 | 0.413mg | 0.541mg |
|
| Vitamin B2 | 0.273mg | 0.341mg |
|
| Vitamin B3 | 4.113mg | 4.073mg |
|
| Vitamin B5 | 0.693mg | 0.302mg |
|
| Vitamin B6 | 0.098mg | 0.03mg |
|
| Vitamin K | 0.9µg | 2.5µg |
|
| Folate | 124µg | 88µg |
|
| Choline | 19.8mg | 6.9mg |
|
| Saturated Fat | 0.445g | 1.47g |
|
| Monounsaturated Fat | 0.782g | 3.149g |
|
| Polyunsaturated fat | 1.282g | 0.923g |
|
| Tryptophan | 0.14mg | 0.088mg |
|
| Threonine | 0.342mg | 0.194mg |
|
| Isoleucine | 0.462mg | 0.246mg |
|
| Leucine | 0.844mg | 0.49mg |
|
| Lysine | 0.28mg | 0.158mg |
|
| Methionine | 0.214mg | 0.126mg |
|
| Phenylalanine | 0.596mg | 0.359mg |
|
| Valine | 0.52mg | 0.286mg |
|
| Histidine | 0.261mg | 0.159mg |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
88%
47%
Comparison summary
Which food is richer in minerals?
Melba toast is relatively richer in minerals
Which food is lower in Saturated Fat?
Melba toast is lower in Saturated Fat (difference - 1.025g)
Which food is lower in Sugar?
Filo is lower in Sugar (difference - 0.76g)
Which food contains less Sodium?
Filo contains less Sodium (difference - 115mg)
Which food is lower in glycemic index?
Filo is lower in glycemic index (difference - 26)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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.