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Saltine cracker (includes oyster, soda, soup) vs. Filo — In-Depth Nutrition Comparison

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What are the main differences between saltine cracker (includes oyster, soda, soup) and filo?

  • Saltine cracker (includes oyster, soda, soup) is richer in iron, vitamin K, vitamin B3, vitamin B1, folate, vitamin B2, manganese, and vitamin E, while filo is higher in selenium.
  • Saltine cracker (includes oyster, soda, soup)'s daily need coverage for iron is 30% higher.
  • Filo has 14 times less vitamin E than saltine cracker (includes oyster, soda, soup). Saltine cracker (includes oyster, soda, soup) has 1.15mg of vitamin E, while filo has 0.08mg.
  • Filo is lower in sodium.
  • Saltine cracker (includes oyster, soda, soup) has a higher glycemic index (74) than filo (38).

We used Crackers, saltines (includes oyster, soda, soup) and Phyllo dough types in this comparison.

Infographic

Saltine cracker (includes oyster, soda, soup) 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 16% 5.7% 13% 209% 46% 19% 44% 123% 89% 56%
Filo
2
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 +53.3%
Contains more CalciumCalcium +72.7%
Contains more PotassiumPotassium +105.4%
Contains more IronIron +73.5%
Contains more CopperCopper +37.6%
Contains more ZincZinc +40.8%
Contains more PhosphorusPhosphorus +36%
Contains more ManganeseManganese +44.1%
Contains less SodiumSodium -48.7%
Contains more SeleniumSelenium +126.2%

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% 0.33% 23% 0% 176% 112% 121% 32% 20% 11% 64% 101% 9.1%
Filo
0
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +1337.5%
Contains more Vitamin B1Vitamin B1 +29.8%
Contains more Vitamin B2Vitamin B2 +42.8%
Contains more Vitamin B3Vitamin B3 +58.2%
Contains more Vitamin B5Vitamin B5 +77.5%
Contains more Vitamin B6Vitamin B6 +186.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +916%
Contains more FolateFolate +52.3%
Contains more CholineCholine +142%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 9% 74% 5% 3%
Protein: 9.46 g
Fats: 8.64 g
Carbs: 74.05 g
Water: 5.05 g
Other: 2.8 g
Filo
1
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 +33.2%
Contains more FatsFats +44%
Contains more CarbsCarbs +40.8%
Contains more OtherOther +64.7%
Contains more WaterWater +545.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 23% 57%
Saturated fat: Sat. Fat 1.653 g
Monounsaturated fat: Mono. Fat 1.986 g
Polyunsaturated fat: Poly. Fat 4.835 g
Filo
2
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 more Poly. FatPolyunsaturated fat +423.8%
Contains less Sat. FatSaturated fat -11.1%
Contains more Mono. FatMonounsaturated fat +58.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Saltine cracker (includes oyster, soda, soup) Filo
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Saltine cracker (includes oyster, soda, soup) Filo DV% diff.
Iron 5.57mg 3.21mg 30%
Starch 67.83g 28%
Polyunsaturated fat 4.835g 0.923g 26%
Selenium 10.3µg 23.3µg 24%
Sodium 941mg 483mg 20%
Vitamin K 25.4µg 2.5µg 19%
Vitamin B3 6.442mg 4.073mg 15%
Vitamin B1 0.702mg 0.541mg 13%
Folate 134µg 88µg 12%
Vitamin B2 0.487mg 0.341mg 11%
Manganese 0.686mg 0.476mg 9%
Vitamin E 1.15mg 0.08mg 7%
Carbs 74.05g 52.6g 7%
Calories 418kcal 299kcal 6%
Vitamin B5 0.536mg 0.302mg 5%
Protein 9.46g 7.1g 5%
Vitamin B12 0.09µg 0µg 4%
Vitamin B6 0.086mg 0.03mg 4%
Phosphorus 102mg 75mg 4%
Copper 0.139mg 0.101mg 4%
Fiber 2.8g 1.9g 4%
Fats 8.64g 6g 4%
Monounsaturated fat 1.986g 3.149g 3%
Zinc 0.69mg 0.49mg 2%
Potassium 152mg 74mg 2%
Magnesium 23mg 15mg 2%
Choline 16.7mg 6.9mg 2%
Calcium 19mg 11mg 1%
Saturated fat 1.653g 1.47g 1%
Net carbs 71.25g 50.7g N/A
Sugar 1.29g 0.18g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0.167g N/A
Tryptophan 0.116mg 0.088mg 0%
Threonine 0.268mg 0.194mg 0%
Isoleucine 0.333mg 0.246mg 0%
Leucine 0.652mg 0.49mg 0%
Lysine 0.172mg 0.158mg 0%
Methionine 0.147mg 0.126mg 0%
Phenylalanine 0.45mg 0.359mg 0%
Valine 0.399mg 0.286mg 0%
Histidine 0.197mg 0.159mg 0%
Fructose 0.19g 0%
Omega-3 - ALA 0.535g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 4.25g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saltine cracker (includes oyster, soda, soup) Filo
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
51%
Saltine cracker (includes oyster, soda, soup)
30%
Filo
Minerals Daily Need Coverage Score
62%
Saltine cracker (includes oyster, soda, soup)
47%
Filo

Comparison summary

Which food is richer in minerals?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is relatively richer in minerals
Which food is richer in vitamins?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is relatively richer in vitamins
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 1.11g)
Which food contains less Sodium?
Filo
Filo contains less Sodium (difference - 458mg)
Which food is lower in Saturated fat?
Filo
Filo is lower in Saturated fat (difference - 0.183g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 36)
Which food is cheaper?
Filo
Filo is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Saltine cracker (includes oyster, soda, soup) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172746/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.