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  6. Melba toast vs. Filo

Melba toast vs. Filo — In-Depth Nutrition Comparison

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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 for manganese, 28% more than filo.
  • Melba toast contains 8 times more calcium than filo. Melba toast contains 93mg of calcium, while filo contains 11mg.
  • Melba toast has a higher glycemic index (64) than filo (38).

Crackers, melba toast, plain and Phyllo dough types were used in this article.

Infographic

Melba toast vs Filo 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 28% 18% 139% 96% 55% 84% 78% 147% 190%
Filo
Filo
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 6.5% 120% 34% 13% 32% 63% 62% 127%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 8.6% 0% 103% 63% 77% 42% 23% 0% 2.3% 93% 11%
Filo
Filo
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.6% 0% 135% 79% 76% 18% 6.9% 0% 6.3% 66% 3.8%
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 C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~4.073mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Melba toast Filo DV% diff.
Manganese 1.13mg 0.476mg 28%
Selenium 34.8µg 23.3µg 21%
Copper 0.289mg 0.101mg 21%
Fiber 6.3g 1.9g 18%
Phosphorus 196mg 75mg 17%
Zinc 2.01mg 0.49mg 14%
Vitamin B1 0.413mg 0.541mg 11%
Protein 12.1g 7.1g 10%
Magnesium 59mg 15mg 10%
Folate 124µg 88µg 9%
Carbs 76.6g 52.6g 8%
Calcium 93mg 11mg 8%
Vitamin B5 0.693mg 0.302mg 8%
Monounsaturated fat 0.782g 3.149g 6%
Iron 3.7mg 3.21mg 6%
Calories 390kcal 299kcal 5%
Saturated fat 0.445g 1.47g 5%
Vitamin B6 0.098mg 0.03mg 5%
Vitamin B2 0.273mg 0.341mg 5%
Sodium 598mg 483mg 5%
Potassium 202mg 74mg 4%
Fats 3.2g 6g 4%
Vitamin E 0.43mg 0.08mg 2%
Choline 19.8mg 6.9mg 2%
Polyunsaturated fat 1.282g 0.923g 2%
Vitamin K 0.9µg 2.5µg 1%
Net carbs 70.3g 50.7g N/A
Sugar 0.94g 0.18g N/A
Vitamin B3 4.113mg 4.073mg 0%
Tryptophan 0.14mg 0.088mg 0%
Threonine 0.342mg 0.194mg 0%
Isoleucine 0.462mg 0.246mg 0%
Leucine 0.844mg 0.49mg 0%
Lysine 0.28mg 0.158mg 0%
Methionine 0.214mg 0.126mg 0%
Phenylalanine 0.596mg 0.359mg 0%
Valine 0.52mg 0.286mg 0%
Histidine 0.261mg 0.159mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 3% 77% 5% 3%
Protein: 12.1 g
Fats: 3.2 g
Carbs: 76.6 g
Water: 5.1 g
Other: 3 g
Filo
Filo
2
7% 6% 53% 33% 2%
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
18% 31% 51%
Saturated fat: Sat. Fat 0.445 g
Monounsaturated fat: Mono. Fat 0.782 g
Polyunsaturated fat: Poly. Fat 1.282 g
Filo
Filo
1
27% 57% 17%
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%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Melba toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174977/nutrients
  2. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.