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.
- The glycemic index of filo is lower.
Food varieties used in this article are Cookies, chocolate wafers 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 | +253.3% |
| Contains more CalciumCalcium | +181.8% |
| Contains more PotassiumPotassium | +183.8% |
| Contains more IronIron | +24.9% |
| Contains more CopperCopper | +358.4% |
| Contains more ZincZinc | +122.4% |
| Contains more PhosphorusPhosphorus | +76% |
| Contains more ManganeseManganese | +46.2% |
| Contains less SodiumSodium | -16.7% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +800% |
| Contains more Vitamin B5Vitamin B5 | +26.2% |
| Contains more Vitamin B6Vitamin B6 | +70% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +107.2% |
| Contains more Vitamin B1Vitamin B1 | +166.5% |
| Contains more Vitamin B2Vitamin B2 | +28.2% |
| Contains more Vitamin B3Vitamin B3 | +42.5% |
| Contains more FolateFolate | +87.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.463mg | 0.101mg | 40% |
| Selenium | 5.7µg | 23.3µg | 32% |
| Vitamin B1 | 0.203mg | 0.541mg | 28% |
| Polyunsaturated fat | 4.153g | 0.923g | 22% |
| Fats | 14.2g | 6g | 13% |
| Saturated fat | 4.241g | 1.47g | 13% |
| Folate | 47µg | 88µg | 10% |
| Iron | 4.01mg | 3.21mg | 10% |
| Manganese | 0.696mg | 0.476mg | 10% |
| Magnesium | 53mg | 15mg | 9% |
| Vitamin B3 | 2.858mg | 4.073mg | 8% |
| Phosphorus | 132mg | 75mg | 8% |
| Calories | 433kcal | 299kcal | 7% |
| Carbs | 72.7g | 52.6g | 7% |
| Vitamin B2 | 0.266mg | 0.341mg | 6% |
| Fiber | 3.4g | 1.9g | 6% |
| Zinc | 1.09mg | 0.49mg | 5% |
| Sodium | 580mg | 483mg | 4% |
| Vitamin E | 0.72mg | 0.08mg | 4% |
| Monounsaturated fat | 4.865g | 3.149g | 4% |
| Potassium | 210mg | 74mg | 4% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Caffeine | 10mg | 0mg | 3% |
| Calcium | 31mg | 11mg | 2% |
| Vitamin B5 | 0.381mg | 0.302mg | 2% |
| Vitamin B6 | 0.051mg | 0.03mg | 2% |
| Choline | 14.3mg | 6.9mg | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Protein | 6.6g | 7.1g | 1% |
| Net carbs | 69.3g | 50.7g | N/A |
| Sugar | 37.43g | 0.18g | N/A |
| Vitamin A | 3µg | 0µg | 0% |
| Vitamin K | 2.4µg | 2.5µg | 0% |
| Tryptophan | 0.096mg | 0.088mg | 0% |
| Threonine | 0.22mg | 0.194mg | 0% |
| Isoleucine | 0.261mg | 0.246mg | 0% |
| Leucine | 0.447mg | 0.49mg | 0% |
| Lysine | 0.281mg | 0.158mg | 0% |
| Methionine | 0.105mg | 0.126mg | 0% |
| Phenylalanine | 0.308mg | 0.359mg | 0% |
| Valine | 0.323mg | 0.286mg | 0% |
| Histidine | 0.128mg | 0.159mg | 0% |
| Omega-3 - EPA | 0.003g | 0g | N/A |
| Omega-3 - DHA | 0.002g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +136.7% |
| Contains more CarbsCarbs | +38.2% |
| Contains more OtherOther | +17.6% |
| Contains more WaterWater | +624.4% |
~equal in
Protein
~7.1g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +54.5% |
| Contains more Poly. FatPolyunsaturated fat | +349.9% |
| Contains less Sat. FatSaturated fat | -65.3% |
