Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Pretzel vs. Filo — In-Depth Nutrition Comparison

Compare

A recap on differences between pretzel and filo

  • Pretzel is higher in manganese, folate, iron, phosphorus, vitamin B3, copper, and fiber, yet filo is higher in selenium and vitamin B1.
  • Filo covers your daily selenium needs 34% more than pretzel.
  • Pretzel contains 3 times more sodium than filo. While pretzel contains 1240mg of sodium, filo contains only 483mg.
  • The glycemic index of filo is lower.

Food varieties used in this article are Snacks, pretzels, hard, plain, salted and Phyllo dough.

Infographic

Pretzel 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 21% 8.1% 20% 172% 52% 28% 55% 162% 132% 24%
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 +93.3%
Contains more CalciumCalcium +145.5%
Contains more PotassiumPotassium +201.4%
Contains more IronIron +42.7%
Contains more CopperCopper +54.5%
Contains more ZincZinc +112.2%
Contains more PhosphorusPhosphorus +70.7%
Contains more ManganeseManganese +113.2%
Contains less SodiumSodium -61%
Contains more SeleniumSelenium +429.5%

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 7% 0% 9.4% 0% 106% 77% 99% 19% 17% 0% 7% 125% 16%
Filo
1
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +487.5%
Contains more Vitamin B3Vitamin B3 +29.4%
Contains more Vitamin B6Vitamin B6 +146.7%
Contains more Vitamin KVitamin K +12%
Contains more FolateFolate +88.6%
Contains more CholineCholine +327.5%
Contains more Vitamin B1Vitamin B1 +27.6%
~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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 3% 80% 3% 4%
Protein: 10.04 g
Fats: 2.93 g
Carbs: 80.39 g
Water: 3.13 g
Other: 3.51 g
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 +41.4%
Contains more CarbsCarbs +52.8%
Contains more OtherOther +106.5%
Contains more FatsFats +104.8%
Contains more WaterWater +941.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 30% 54%
Saturated fat: Sat. Fat 0.391 g
Monounsaturated fat: Mono. Fat 0.727 g
Polyunsaturated fat: Poly. Fat 1.291 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 less Sat. FatSaturated fat -73.4%
Contains more Poly. FatPolyunsaturated fat +39.9%
Contains more Mono. FatMonounsaturated fat +333.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pretzel Filo DV% diff.
Selenium 4.4µg 23.3µg 34%
Sodium 1240mg 483mg 33%
Starch 72.58g 30%
Manganese 1.015mg 0.476mg 23%
Folate 166µg 88µg 20%
Iron 4.58mg 3.21mg 17%
Vitamin B1 0.424mg 0.541mg 10%
Carbs 80.39g 52.6g 9%
Phosphorus 128mg 75mg 8%
Vitamin B3 5.27mg 4.073mg 7%
Protein 10.04g 7.1g 6%
Fiber 3.4g 1.9g 6%
Copper 0.156mg 0.101mg 6%
Monounsaturated fat 0.727g 3.149g 6%
Saturated fat 0.391g 1.47g 5%
Zinc 1.04mg 0.49mg 5%
Fats 2.93g 6g 5%
Choline 29.5mg 6.9mg 4%
Calories 384kcal 299kcal 4%
Potassium 223mg 74mg 4%
Vitamin E 0.47mg 0.08mg 3%
Vitamin B6 0.074mg 0.03mg 3%
Magnesium 29mg 15mg 3%
Calcium 27mg 11mg 2%
Vitamin C 2.1mg 0mg 2%
Polyunsaturated fat 1.291g 0.923g 2%
Vitamin B2 0.332mg 0.341mg 1%
Net carbs 76.99g 50.7g N/A
Sugar 2.21g 0.18g N/A
Vitamin B5 0.322mg 0.302mg 0%
Vitamin K 2.8µg 2.5µg 0%
Trans fat 0.004g N/A
Tryptophan 0.097mg 0.088mg 0%
Threonine 0.25mg 0.194mg 0%
Isoleucine 0.407mg 0.246mg 0%
Leucine 0.757mg 0.49mg 0%
Lysine 0.257mg 0.158mg 0%
Methionine 0.177mg 0.126mg 0%
Phenylalanine 0.52mg 0.359mg 0%
Valine 0.48mg 0.286mg 0%
Histidine 0.22mg 0.159mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.063g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Linoleic acid 1.223g N/A

Which food is preferable for your diet?

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

People also compare

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
37%
Pretzel
30%
Filo
Minerals Daily Need Coverage Score
67%
Pretzel
47%
Filo

Comparison summary

Which food is richer in minerals?
Pretzel
Pretzel is relatively richer in minerals
Which food is lower in Saturated fat?
Pretzel
Pretzel is lower in Saturated fat (difference - 1.079g)
Which food is richer in vitamins?
Pretzel
Pretzel is relatively richer in vitamins
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 2.03g)
Which food contains less Sodium?
Filo
Filo contains less Sodium (difference - 757mg)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 45)
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. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/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.