Graham cracker vs. Filo — In-Depth Nutrition Comparison

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Differences between graham cracker and filo

Graham cracker has more manganese, phosphorus, vitamin K, vitamin B6, vitamin E, carbs, copper, and iron, while filo has more selenium and vitamin B1.
Filo's daily need coverage for selenium is 31% higher.
Filo contains 19 times less vitamin E than graham cracker. Graham cracker contains 1.51mg of vitamin E, while filo contains 0.08mg.
Filo has a lower glycemic index. The glycemic index of filo is 38, while the glycemic index of graham cracker is 74.

The food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Phyllo dough.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Graham cracker

Filo

Contains more MagnesiumMagnesium	+166.7%
Contains more CalciumCalcium	+600%
Contains more PotassiumPotassium	+129.7%
Contains more IronIron	+17.8%
Contains more CopperCopper	+68.3%
Contains more ZincZinc	+95.9%
Contains more PhosphorusPhosphorus	+146.7%
Contains more ManganeseManganese	+114.1%

Contains more SeleniumSelenium

+269.8%

~equal in Sodium ~483mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Graham cracker

Filo

Contains more Vitamin EVitamin E	+1787.5%
Contains more Vitamin B5Vitamin B5	+39.1%
Contains more Vitamin B6Vitamin B6	+420%
Contains more Vitamin KVitamin K	+472%

Contains more Vitamin B1Vitamin B1

+104.2%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B2 ~0.341mg

~equal in Vitamin B3 ~4.073mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~88µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Omega-3 (ALA)	0.599g		37%
Selenium	6.3µg	23.3µg	31%
Polyunsaturated fat	5.388g	0.923g	30%
Omega-6 (Linoleic acid)	4.735g		28%
Manganese	1.019mg	0.476mg	24%
Vitamin B1	0.265mg	0.541mg	23%
Starch	46.56g		19%
Phosphorus	185mg	75mg	16%
Vitamin E	1.51mg	0.08mg	10%
Vitamin B6	0.156mg	0.03mg	10%
Vitamin K	14.3µg	2.5µg	10%
Carbs	77.66g	52.6g	8%
Copper	0.17mg	0.101mg	8%
Calories	430kcal	299kcal	7%
Fats	10.6g	6g	7%
Calcium	77mg	11mg	7%
Iron	3.78mg	3.21mg	7%
Magnesium	40mg	15mg	6%
Fiber	3.4g	1.9g	6%
Zinc	0.96mg	0.49mg	4%
Potassium	170mg	74mg	3%
Vitamin B2	0.317mg	0.341mg	2%
Vitamin B3	4.439mg	4.073mg	2%
Vitamin B5	0.42mg	0.302mg	2%
Monounsaturated fat	2.509g	3.149g	2%
Protein	6.69g	7.1g	1%
Sodium	459mg	483mg	1%
Folate	91µg	88µg	1%
Saturated fat	1.633g	1.47g	1%
Fructose	0.99g		1%
Protein per 100 calories	1.6g	2.4g	N/A
Calories per 10 g protein	643kcal	421kcal	N/A
Weight per 100 calories	23g	33g	N/A
Unsaturated / Saturated Fat ratio	4.8	2.8	N/A
Net carbs	74.26g	50.7g	N/A
Sugar	24.85g	0.18g	N/A
Trans fat	0.055g		N/A
Choline	5.9mg	6.9mg	0%
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%
Omega-6 (Gamma-linolenic acid)	0.024g		N/A
Omega-6 (Eicosadienoic acid)	0.004g		N/A