Pretzel vs. Filo — In-Depth Nutrition Comparison
Compare
A recap on the 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
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.
| 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains less Sat. FatSaturated fat | -73.4% |
| Contains more Poly. FatPolyunsaturated fat | +39.9% |
| Contains more Mono. FatMonounsaturated fat | +333.1% |
