Wafer vs. Filo — In-Depth Nutrition Comparison

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A recap on the 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.

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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.

Wafer

Filo

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.

Wafer

Filo

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 Vitamin B1Vitamin B1	+166.5%
Contains more Vitamin B2Vitamin B2	+28.2%
Contains more Vitamin B3Vitamin B3	+42.5%
Contains more FolateFolate	+87.2%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin K ~2.5µg

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%
Iron	4.01mg	3.21mg	10%
Manganese	0.696mg	0.476mg	10%
Folate	47µg	88µg	10%
Magnesium	53mg	15mg	9%
Phosphorus	132mg	75mg	8%
Vitamin B3	2.858mg	4.073mg	8%
Calories	433kcal	299kcal	7%
Carbs	72.7g	52.6g	7%
Fiber	3.4g	1.9g	6%
Vitamin B2	0.266mg	0.341mg	6%
Zinc	1.09mg	0.49mg	5%
Potassium	210mg	74mg	4%
Sodium	580mg	483mg	4%
Vitamin E	0.72mg	0.08mg	4%
Vitamin B12	0.09µg	0µg	4%
Monounsaturated fat	4.865g	3.149g	4%
Caffeine	10mg	0mg	3%
Calcium	31mg	11mg	2%
Vitamin B5	0.381mg	0.302mg	2%
Vitamin B6	0.051mg	0.03mg	2%
Protein	6.6g	7.1g	1%
Cholesterol	2mg	0mg	1%
Choline	14.3mg	6.9mg	1%
Protein per 100 calories	1.5g	2.4g	N/A
Calories per 10 g protein	656kcal	421kcal	N/A
Weight per 100 calories	23g	33g	N/A
Unsaturated / Saturated Fat ratio	2.1	2.8	N/A
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