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  6. Saltine cracker vs. Filo

Saltine cracker vs. Filo — In-Depth Nutrition Comparison

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A recap on the differences between saltine cracker and filo

  • Saltine cracker is higher than filo in iron, vitamin B2, vitamin B3, folate, manganese, and phosphorus.
  • Saltine cracker covers your daily iron needs 56% more than filo.
  • Saltine cracker contains 2 times more zinc than filo. While saltine cracker contains 0.94mg of zinc, filo contains only 0.49mg.
  • The amount of sodium in filo is lower.
  • The glycemic index of filo is lower.

Food varieties used in this article are Crackers, saltines, fat-free, low-sodium and Phyllo dough.

Infographic

Saltine cracker 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 19% 6.6% 10% 290% 48% 26% 48% 111% 83% 117%
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 +73.3%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +55.4%
Contains more IronIron +140.5%
Contains more CopperCopper +43.6%
Contains more ZincZinc +91.8%
Contains more PhosphorusPhosphorus +50.7%
Contains more ManganeseManganese +33.8%
Contains less SodiumSodium -43.1%
~equal in Selenium ~23.3µg

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% 2.4% 0% 130% 136% 107% 23% 20% 0% 12% 93% 11%
Filo
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 EVitamin E +50%
Contains more Vitamin B2Vitamin B2 +73%
Contains more Vitamin B3Vitamin B3 +40.3%
Contains more Vitamin B5Vitamin B5 +29.1%
Contains more Vitamin B6Vitamin B6 +183.3%
Contains more Vitamin KVitamin K +96%
Contains more FolateFolate +40.9%
Contains more CholineCholine +184.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.541mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Saltine cracker Filo DV% diff.
Iron 7.72mg 3.21mg 56%
Vitamin B2 0.59mg 0.341mg 19%
Sodium 849mg 483mg 16%
Carbs 82.3g 52.6g 10%
Vitamin B3 5.714mg 4.073mg 10%
Folate 124µg 88µg 9%
Monounsaturated fat 0.142g 3.149g 8%
Fats 1.6g 6g 7%
Protein 10.5g 7.1g 7%
Manganese 0.637mg 0.476mg 7%
Saturated fat 0.244g 1.47g 6%
Phosphorus 113mg 75mg 5%
Calories 393kcal 299kcal 5%
Copper 0.145mg 0.101mg 5%
Zinc 0.94mg 0.49mg 4%
Vitamin B6 0.085mg 0.03mg 4%
Fiber 2.7g 1.9g 3%
Selenium 21.4µg 23.3µg 3%
Magnesium 26mg 15mg 3%
Polyunsaturated fat 0.685g 0.923g 2%
Vitamin K 4.9µg 2.5µg 2%
Choline 19.6mg 6.9mg 2%
Vitamin B5 0.39mg 0.302mg 2%
Vitamin B1 0.518mg 0.541mg 2%
Potassium 115mg 74mg 1%
Calcium 22mg 11mg 1%
Net carbs 79.6g 50.7g N/A
Sugar 0.38g 0.18g N/A
Vitamin E 0.12mg 0.08mg 0%
Tryptophan 0.138mg 0.088mg 0%
Threonine 0.287mg 0.194mg 0%
Isoleucine 0.378mg 0.246mg 0%
Leucine 0.716mg 0.49mg 0%
Lysine 0.29mg 0.158mg 0%
Methionine 0.18mg 0.126mg 0%
Phenylalanine 0.514mg 0.359mg 0%
Valine 0.439mg 0.286mg 0%
Histidine 0.224mg 0.159mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 82% 3% 2%
Protein: 10.5 g
Fats: 1.6 g
Carbs: 82.3 g
Water: 3.4 g
Other: 2.2 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 +47.9%
Contains more CarbsCarbs +56.5%
Contains more OtherOther +29.4%
Contains more FatsFats +275%
Contains more WaterWater +858.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 13% 64%
Saturated fat: Sat. Fat 0.244 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.685 g
Filo
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 less Sat. FatSaturated fat -83.4%
Contains more Mono. FatMonounsaturated fat +2117.6%
Contains more Poly. FatPolyunsaturated fat +34.7%

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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. Saltine cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175068/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.