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Shortbread vs. Filo — In-Depth Nutrition Comparison

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Significant differences between shortbread and filo

  • Shortbread has more vitamin E, vitamin K, monounsaturated fat, and polyunsaturated fat; however, filo is richer in selenium and vitamin B1.
  • Shortbread covers your daily saturated fat needs 33% more than filo.
  • Filo has 31 times less vitamin E than shortbread. Shortbread has 2.44mg of vitamin E, while filo has 0.08mg.
  • Filo contains less saturated fat.
  • Shortbread has a higher glycemic index. The glycemic index of shortbread is 64, while the glycemic index of filo is 38.

Specific food types used in this comparison are Cookies, shortbread, commercially prepared, plain and Phyllo dough.

Infographic

Shortbread vs Filo 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
Filo
4
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 CalciumCalcium +18.2%
Contains more PotassiumPotassium +18.9%
Contains less SodiumSodium -26.9%
Contains more CopperCopper +12.2%
Contains more PhosphorusPhosphorus +13.6%
Contains more ManganeseManganese +21.1%
Contains more SeleniumSelenium +275.8%
~equal in Magnesium ~15mg
~equal in Iron ~3.21mg
~equal in Zinc ~0.49mg

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% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
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 +2950%
Contains more Vitamin B6Vitamin B6 +136.7%
Contains more Vitamin KVitamin K +340%
Contains more Vitamin B1Vitamin B1 +53.3%
Contains more Vitamin B3Vitamin B3 +24.4%
Contains more CholineCholine +666.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.341mg
~equal in Vitamin B5 ~0.302mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~88µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
Filo
3
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 FatsFats +337%
Contains more CarbsCarbs +21.3%
Contains more ProteinProtein +32.2%
Contains more WaterWater +805.6%
Contains more OtherOther +65%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 g
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 more Mono. FatMonounsaturated fat +113%
Contains more Poly. FatPolyunsaturated fat +802.1%
Contains less Sat. FatSaturated fat -81.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Shortbread Filo
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Shortbread Filo DV% diff.
Polyunsaturated fat 8.326g 0.923g 49%
Fats 26.22g 6g 31%
Selenium 6.2µg 23.3µg 31%
Saturated fat 8.105g 1.47g 30%
Starch 40.47g 17%
Vitamin B1 0.353mg 0.541mg 16%
Vitamin E 2.44mg 0.08mg 16%
Calories 514kcal 299kcal 11%
Monounsaturated fat 6.708g 3.149g 9%
Vitamin K 11µg 2.5µg 7%
Sodium 353mg 483mg 6%
Vitamin B3 3.275mg 4.073mg 5%
Carbs 63.78g 52.6g 4%
Manganese 0.393mg 0.476mg 4%
Protein 5.37g 7.1g 3%
Vitamin B6 0.071mg 0.03mg 3%
Iron 2.98mg 3.21mg 3%
Vitamin B2 0.314mg 0.341mg 2%
Folate 81µg 88µg 2%
Fiber 1.3g 1.9g 2%
Phosphorus 66mg 75mg 1%
Choline 0.9mg 6.9mg 1%
Copper 0.09mg 0.101mg 1%
Net carbs 62.48g 50.7g N/A
Magnesium 14mg 15mg 0%
Calcium 13mg 11mg 0%
Potassium 88mg 74mg 0%
Sugar 21.65g 0.18g N/A
Zinc 0.49mg 0.49mg 0%
Vitamin B5 0.321mg 0.302mg 0%
Trans fat 0.714g N/A
Tryptophan 0.088mg 0%
Threonine 0.194mg 0%
Isoleucine 0.246mg 0%
Leucine 0.49mg 0%
Lysine 0.158mg 0%
Methionine 0.126mg 0%
Phenylalanine 0.359mg 0%
Valine 0.286mg 0%
Histidine 0.159mg 0%
Fructose 0.3g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0.002g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 7.253g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shortbread Filo
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
30%
Shortbread
30%
Filo
Minerals Daily Need Coverage Score
34%
Shortbread
47%
Filo

Comparison summary

Which food contains less Sodium?
Shortbread
Shortbread contains less Sodium (difference - 130mg)
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 21.47g)
Which food is lower in Saturated fat?
Filo
Filo is lower in Saturated fat (difference - 6.635g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Filo
Filo is relatively richer in minerals
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.

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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.