Saltine cracker vs. Filo — In-Depth Nutrition Comparison
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A recap on 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.
Food varieties used in this article are Crackers, saltines, fat-free, low-sodium 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 | +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% |
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 | +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 D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.5 g
Fats:
1.6 g
Carbs:
82.3 g
Water:
3.4 g
Other:
2.2 g
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
Saturated Fat:
Sat. Fat
0.244 g
Monounsaturated Fat:
Mono. Fat
0.142 g
Polyunsaturated fat:
Poly. Fat
0.685 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 | -83.4% |
| Contains more Mono. FatMonounsaturated Fat | +2117.6% |
| Contains more Poly. FatPolyunsaturated fat | +34.7% |
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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| Rich in minerals |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 393kcal | 299kcal |
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| Protein | 10.5g | 7.1g |
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| Fats | 1.6g | 6g |
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| Net carbs | 79.6g | 50.7g |
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| Carbs | 82.3g | 52.6g |
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| Magnesium | 26mg | 15mg |
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| Calcium | 22mg | 11mg |
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| Potassium | 115mg | 74mg |
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| Iron | 7.72mg | 3.21mg |
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| Sugar | 0.38g | 0.18g |
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| Fiber | 2.7g | 1.9g |
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| Copper | 0.145mg | 0.101mg |
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| Zinc | 0.94mg | 0.49mg |
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| Phosphorus | 113mg | 75mg |
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| Sodium | 849mg | 483mg |
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| Vitamin E | 0.12mg | 0.08mg |
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| Manganese | 0.637mg | 0.476mg |
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| Selenium | 21.4µg | 23.3µg |
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| Vitamin B1 | 0.518mg | 0.541mg |
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| Vitamin B2 | 0.59mg | 0.341mg |
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| Vitamin B3 | 5.714mg | 4.073mg |
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| Vitamin B5 | 0.39mg | 0.302mg |
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| Vitamin B6 | 0.085mg | 0.03mg |
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| Vitamin K | 4.9µg | 2.5µg |
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| Folate | 124µg | 88µg |
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| Choline | 19.6mg | 6.9mg |
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| Saturated Fat | 0.244g | 1.47g |
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| Monounsaturated Fat | 0.142g | 3.149g |
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| Polyunsaturated fat | 0.685g | 0.923g |
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| Tryptophan | 0.138mg | 0.088mg |
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| Threonine | 0.287mg | 0.194mg |
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| Isoleucine | 0.378mg | 0.246mg |
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| Leucine | 0.716mg | 0.49mg |
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| Lysine | 0.29mg | 0.158mg |
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| Methionine | 0.18mg | 0.126mg |
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| Phenylalanine | 0.514mg | 0.359mg |
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| Valine | 0.439mg | 0.286mg |
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| Histidine | 0.224mg | 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
41%
30%
Minerals Daily Need Coverage Score
76%
47%
Comparison summary
Which food is richer in minerals?
Saltine cracker is relatively richer in minerals
Which food is lower in Saturated Fat?
Saltine cracker is lower in Saturated Fat (difference - 1.226g)
Which food is richer in vitamins?
Saltine cracker is relatively richer in vitamins
Which food is lower in Sugar?
Filo is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Filo contains less Sodium (difference - 366mg)
Which food is lower in glycemic index?
Filo is lower in glycemic index (difference - 36)
Which food is cheaper?
Filo is cheaper (difference - $2.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)