Waffle vs. Filo — In-Depth Nutrition Comparison
Compare
A recap on differences between waffle and filo
- Waffle is higher in selenium, calcium, phosphorus, and vitamin B12, yet filo is higher in vitamin B1, vitamin B3, iron, folate, and manganese.
- Waffle covers your daily selenium needs 42% more than filo.
- The glycemic index of filo is lower.
Food varieties used in this article are Waffles, plain, prepared from recipe 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 | +26.7% |
| Contains more CalciumCalcium | +2218.2% |
| Contains more PotassiumPotassium | +114.9% |
| Contains more ZincZinc | +38.8% |
| Contains more PhosphorusPhosphorus | +153.3% |
| Contains more SeleniumSelenium | +98.3% |
| Contains more IronIron | +39% |
| Contains more CopperCopper | +62.9% |
| Contains more ManganeseManganese | +79.6% |
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 AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +60.6% |
| Contains more Vitamin B6Vitamin B6 | +86.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +105.7% |
| Contains more Vitamin B3Vitamin B3 | +96.5% |
| Contains more FolateFolate | +91.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +11.3% |
| Contains more FatsFats | +135% |
| Contains more WaterWater | +28.8% |
| Contains more OtherOther | +82.4% |
| Contains more CarbsCarbs | +59.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +11.8% |
| Contains more Poly. FatPolyunsaturated fat | +635.1% |
| Contains less Sat. FatSaturated fat | -48.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Rich in minerals |
|
||
| Lower in Sugar |
|
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 46.2µg | 23.3µg | 42% |
| Polyunsaturated fat | 6.785g | 0.923g | 39% |
| Calcium | 255mg | 11mg | 24% |
| Cholesterol | 69mg | 0mg | 23% |
| Vitamin B1 | 0.263mg | 0.541mg | 23% |
| Phosphorus | 190mg | 75mg | 16% |
| Vitamin B3 | 2.073mg | 4.073mg | 13% |
| Fats | 14.1g | 6g | 12% |
| Folate | 46µg | 88µg | 11% |
| Iron | 2.31mg | 3.21mg | 11% |
| Vitamin B12 | 0.25µg | 0µg | 10% |
| Manganese | 0.265mg | 0.476mg | 9% |
| Fiber | 1.9g | 8% | |
| Carbs | 32.9g | 52.6g | 7% |
| Vitamin A | 65µg | 0µg | 7% |
| Saturated fat | 2.866g | 1.47g | 6% |
| Vitamin B5 | 0.485mg | 0.302mg | 4% |
| Copper | 0.062mg | 0.101mg | 4% |
| Potassium | 159mg | 74mg | 3% |
| Zinc | 0.68mg | 0.49mg | 2% |
| Vitamin B6 | 0.056mg | 0.03mg | 2% |
| Vitamin K | 2.5µg | 2% | |
| Protein | 7.9g | 7.1g | 2% |
| Choline | 6.9mg | 1% | |
| Monounsaturated fat | 3.521g | 3.149g | 1% |
| Sodium | 511mg | 483mg | 1% |
| Vitamin E | 0.08mg | 1% | |
| Magnesium | 19mg | 15mg | 1% |
| Calories | 291kcal | 299kcal | 0% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 32.9g | 50.7g | N/A |
| Sugar | 0.18g | N/A | |
| Vitamin B2 | 0.347mg | 0.341mg | 0% |
| Tryptophan | 0.099mg | 0.088mg | 0% |
| Threonine | 0.289mg | 0.194mg | 0% |
| Isoleucine | 0.362mg | 0.246mg | 0% |
| Leucine | 0.63mg | 0.49mg | 0% |
| Lysine | 0.384mg | 0.158mg | 0% |
| Methionine | 0.179mg | 0.126mg | 0% |
| Phenylalanine | 0.395mg | 0.359mg | 0% |
| Valine | 0.409mg | 0.286mg | 0% |
| Histidine | 0.187mg | 0.159mg | 0% |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - DHA | 0.006g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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
24%
30%
Minerals Daily Need Coverage Score
66%
47%
Comparison summary
Which food is richer in minerals?
Waffle is relatively richer in minerals
Which food is lower in Sugar?
Waffle is lower in Sugar (difference - 0.18g)
Which food is lower in Cholesterol?
Filo is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Filo contains less Sodium (difference - 28mg)
Which food is lower in Saturated fat?
Filo is lower in Saturated fat (difference - 1.396g)
Which food is lower in glycemic index?
Filo is lower in glycemic index (difference - 38)
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.