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Wafer vs. Filo — In-Depth Nutrition Comparison

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A recap on differences between Wafer and Filo

  • Wafer is higher in Copper, Iron, Manganese, Magnesium, and Phosphorus, yet Filo is higher in Selenium, Vitamin B1, Folate, and Vitamin B3.
  • Wafer covers your daily Copper needs 40% more than Filo.
  • Wafer contains 4 times more Magnesium than Filo. While Wafer contains 53mg of Magnesium, Filo contains only 15mg.
  • The amount of Saturated Fat in Filo is lower.

Food varieties used in this article are Cookies, chocolate wafers and Phyllo dough.

Infographic

Wafer 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.
Wafer
8
:
2
Filo
Contains more Calcium +181.8%
Contains more Iron +24.9%
Contains more Magnesium +253.3%
Contains more Phosphorus +76%
Contains more Potassium +183.8%
Contains more Zinc +122.4%
Contains more Copper +358.4%
Contains more Manganese +46.2%
Contains less Sodium -16.7%
Contains more Selenium +308.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Contains more Calcium +181.8%
Contains more Iron +24.9%
Contains more Magnesium +253.3%
Contains more Phosphorus +76%
Contains more Potassium +183.8%
Contains more Zinc +122.4%
Contains more Copper +358.4%
Contains more Manganese +46.2%
Contains less Sodium -16.7%
Contains more Selenium +308.8%

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.
Wafer
5
:
5
Filo
Contains more Vitamin A +∞%
Contains more Vitamin E +800%
Contains more Vitamin B5 +26.2%
Contains more Vitamin B6 +70%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +166.5%
Contains more Vitamin B2 +28.2%
Contains more Vitamin B3 +42.5%
Contains more Folate +87.2%
Equal in Vitamin K - 2.5
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 136% 79% 77% 19% 7% 66% 0% 7%
Contains more Vitamin A +∞%
Contains more Vitamin E +800%
Contains more Vitamin B5 +26.2%
Contains more Vitamin B6 +70%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +166.5%
Contains more Vitamin B2 +28.2%
Contains more Vitamin B3 +42.5%
Contains more Folate +87.2%
Equal in Vitamin K - 2.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
3
:
2
Filo
Contains more Fats +136.7%
Contains more Carbs +38.2%
Contains more Other +17.6%
Contains more Water +624.4%
Equal in Protein - 7.1
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
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 Fats +136.7%
Contains more Carbs +38.2%
Contains more Other +17.6%
Contains more Water +624.4%
Equal in Protein - 7.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
2
:
1
Filo
Contains more Monounsaturated Fat +54.5%
Contains more Polyunsaturated fat +349.9%
Contains less Saturated Fat -65.3%
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Contains more Monounsaturated Fat +54.5%
Contains more Polyunsaturated fat +349.9%
Contains less Saturated Fat -65.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Filo Opinion
Net carbs 69.3g 50.7g Wafer
Protein 6.6g 7.1g Filo
Fats 14.2g 6g Wafer
Carbs 72.7g 52.6g Wafer
Calories 433kcal 299kcal Wafer
Sugar 37.43g 0.18g Filo
Fiber 3.4g 1.9g Wafer
Calcium 31mg 11mg Wafer
Iron 4.01mg 3.21mg Wafer
Magnesium 53mg 15mg Wafer
Phosphorus 132mg 75mg Wafer
Potassium 210mg 74mg Wafer
Sodium 580mg 483mg Filo
Zinc 1.09mg 0.49mg Wafer
Copper 0.463mg 0.101mg Wafer
Manganese 0.696mg 0.476mg Wafer
Selenium 5.7µg 23.3µg Filo
Vitamin A 10IU 0IU Wafer
Vitamin A RAE 3µg 0µg Wafer
Vitamin E 0.72mg 0.08mg Wafer
Vitamin B1 0.203mg 0.541mg Filo
Vitamin B2 0.266mg 0.341mg Filo
Vitamin B3 2.858mg 4.073mg Filo
Vitamin B5 0.381mg 0.302mg Wafer
Vitamin B6 0.051mg 0.03mg Wafer
Folate 47µg 88µg Filo
Vitamin B12 0.09µg 0µg Wafer
Vitamin K 2.4µg 2.5µg Filo
Tryptophan 0.096mg 0.088mg Wafer
Threonine 0.22mg 0.194mg Wafer
Isoleucine 0.261mg 0.246mg Wafer
Leucine 0.447mg 0.49mg Filo
Lysine 0.281mg 0.158mg Wafer
Methionine 0.105mg 0.126mg Filo
Phenylalanine 0.308mg 0.359mg Filo
Valine 0.323mg 0.286mg Wafer
Histidine 0.128mg 0.159mg Filo
Cholesterol 2mg 0mg Filo
Saturated Fat 4.241g 1.47g Filo
Omega-3 - DHA 0.002g 0g Wafer
Omega-3 - EPA 0.003g 0g Wafer
Monounsaturated Fat 4.865g 3.149g Wafer
Polyunsaturated fat 4.153g 0.923g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Filo
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
22%
Wafer
32%
Filo
Minerals Daily Need Coverage Score
65%
Wafer
47%
Filo

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 37.25g)
Which food contains less Sodium?
Filo
Filo contains less Sodium (difference - 97mg)
Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Filo
Filo is lower in Saturated Fat (difference - 2.771g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 23)
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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.