Zwieback vs. Filo — In-Depth Nutrition Comparison
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A recap on the differences between zwieback and filo
- Zwieback is higher in vitamin E, selenium, potassium, and vitamin C, yet filo is higher in iron, vitamin B1, vitamin B3, and vitamin B2.
- Filo covers your daily iron needs 33% more than zwieback.
- The amount of saturated fat in filo is lower.
Food varieties used in this article are Zwieback and Phyllo dough.
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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 CalciumCalcium | +81.8% |
| Contains more PotassiumPotassium | +312.2% |
| Contains more CopperCopper | +43.6% |
| Contains less SodiumSodium | -53% |
| Contains more SeleniumSelenium | +23.2% |
| Contains more IronIron | +435% |
| Contains more PhosphorusPhosphorus | +36.4% |
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 EVitamin E | +2950% |
| Contains more Vitamin B5Vitamin B5 | +77.8% |
| Contains more Vitamin B6Vitamin B6 | +173.3% |
| Contains more Vitamin B1Vitamin B1 | +160.1% |
| Contains more Vitamin B2Vitamin B2 | +42.7% |
| Contains more Vitamin B3Vitamin B3 | +208.8% |
| Contains more Vitamin KVitamin K | +177.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.6mg | 3.21mg | 33% |
| Vitamin B1 | 0.208mg | 0.541mg | 28% |
| Manganese | 0.476mg | 21% | |
| Vitamin B3 | 1.319mg | 4.073mg | 17% |
| Vitamin E | 2.44mg | 0.08mg | 16% |
| Sodium | 227mg | 483mg | 11% |
| Selenium | 28.7µg | 23.3µg | 10% |
| Vitamin B2 | 0.239mg | 0.341mg | 8% |
| Polyunsaturated fat | 2.073g | 0.923g | 8% |
| Carbs | 74.2g | 52.6g | 7% |
| Potassium | 305mg | 74mg | 7% |
| Calories | 426kcal | 299kcal | 6% |
| Protein | 10.1g | 7.1g | 6% |
| Fats | 9.7g | 6g | 6% |
| Vitamin C | 5.3mg | 0mg | 6% |
| Copper | 0.145mg | 0.101mg | 5% |
| Vitamin B5 | 0.537mg | 0.302mg | 5% |
| Saturated fat | 2.525g | 1.47g | 5% |
| Vitamin B6 | 0.082mg | 0.03mg | 4% |
| Cholesterol | 8mg | 0mg | 3% |
| Phosphorus | 55mg | 75mg | 3% |
| Monounsaturated fat | 4.244g | 3.149g | 3% |
| Fiber | 2.5g | 1.9g | 2% |
| Vitamin A | 16µg | 0µg | 2% |
| Calcium | 20mg | 11mg | 1% |
| Vitamin K | 0.9µg | 2.5µg | 1% |
| Choline | 10.7mg | 6.9mg | 1% |
| Net carbs | 71.7g | 50.7g | N/A |
| Magnesium | 14mg | 15mg | 0% |
| Sugar | 12.5g | 0.18g | N/A |
| Zinc | 0.54mg | 0.49mg | 0% |
| Folate | 87µg | 88µg | 0% |
| Trans fat | 0.012g | N/A | |
| Tryptophan | 0.088mg | 0% | |
| Threonine | 0.194mg | 0% | |
| Isoleucine | 0.246mg | 0% | |
| Leucine | 0.49mg | 0% | |
| Lysine | 0.158mg | 0% | |
| Methionine | 0.126mg | 0% | |
| Phenylalanine | 0.359mg | 0% | |
| Valine | 0.286mg | 0% | |
| Histidine | 0.159mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +42.3% |
| Contains more FatsFats | +61.7% |
| Contains more CarbsCarbs | +41.1% |
| Contains more WaterWater | +624.4% |
| Contains more OtherOther | +13.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +34.8% |
| Contains more Poly. FatPolyunsaturated fat | +124.6% |
| Contains less Sat. FatSaturated fat | -41.8% |
