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Bagel vs. Filo — In-Depth Nutrition Comparison

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What are the main differences between Bagel and Filo?

  • Bagel is richer in Manganese, Selenium, Phosphorus, Vitamin B6, Fiber, Magnesium, and Copper, while Filo is higher in Vitamin B1, and Vitamin B2.
  • Bagel's daily need coverage for Manganese is 41% higher.
  • Filo has 5 times less Vitamin B6 than Bagel. Bagel has 0.147mg of Vitamin B6, while Filo has 0.03mg.

We used Bagels, wheat and Phyllo dough types in this comparison.

Infographic

Bagel vs Filo 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.
Bagel
9
:
1
Filo
Contains more Calcium +81.8%
Contains more Magnesium +240%
Contains more Phosphorus +89.3%
Contains more Potassium +123%
Contains more Zinc +124.5%
Contains more Copper +73.3%
Contains more Manganese +200.4%
Contains more Selenium +23.2%
Contains more Iron +16.3%
Equal in Sodium - 483
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 104% 37% 61% 15% 58% 30% 59% 187% 157%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Contains more Calcium +81.8%
Contains more Magnesium +240%
Contains more Phosphorus +89.3%
Contains more Potassium +123%
Contains more Zinc +124.5%
Contains more Copper +73.3%
Contains more Manganese +200.4%
Contains more Selenium +23.2%
Contains more Iron +16.3%
Equal in Sodium - 483

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.
Bagel
3
:
5
Filo
Contains more Vitamin E +300%
Contains more Vitamin B5 +24.2%
Contains more Vitamin B6 +390%
Contains more Vitamin B1 +34.2%
Contains more Vitamin B2 +63.2%
Contains more Vitamin B3 +20.9%
Contains more Folate +15.8%
Contains more Vitamin K +66.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 0% 101% 49% 64% 23% 34% 57% 0% 4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 136% 79% 77% 19% 7% 66% 0% 7%
Contains more Vitamin E +300%
Contains more Vitamin B5 +24.2%
Contains more Vitamin B6 +390%
Contains more Vitamin B1 +34.2%
Contains more Vitamin B2 +63.2%
Contains more Vitamin B3 +20.9%
Contains more Folate +15.8%
Contains more Vitamin K +66.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bagel
3
:
2
Filo
Contains more Protein +43.7%
Contains more Water +15.2%
Contains more Fats +292.2%
Equal in Carbs - 52.6
Equal in Other - 1.7
10% 49% 38% 2%
Protein: 10.2 g
Fats: 1.53 g
Carbs: 48.89 g
Water: 37.55 g
Other: 1.83 g
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
Contains more Protein +43.7%
Contains more Water +15.2%
Contains more Fats +292.2%
Equal in Carbs - 52.6
Equal in Other - 1.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bagel
2
:
1
Filo
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +985.9%
Equal in Polyunsaturated fat - 0.923
24% 76%
Saturated Fat: 0 g
Monounsaturated Fat: 0.29 g
Polyunsaturated fat: 0.936 g
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +985.9%
Equal in Polyunsaturated fat - 0.923

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bagel Filo
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bagel Filo Opinion
Net carbs 44.79g 50.7g Filo
Protein 10.2g 7.1g Bagel
Fats 1.53g 6g Filo
Carbs 48.89g 52.6g Filo
Calories 250kcal 299kcal Filo
Sugar 6.12g 0.18g Filo
Fiber 4.1g 1.9g Bagel
Calcium 20mg 11mg Bagel
Iron 2.76mg 3.21mg Filo
Magnesium 51mg 15mg Bagel
Phosphorus 142mg 75mg Bagel
Potassium 165mg 74mg Bagel
Sodium 439mg 483mg Bagel
Zinc 1.1mg 0.49mg Bagel
Copper 0.175mg 0.101mg Bagel
Manganese 1.43mg 0.476mg Bagel
Selenium 28.7µg 23.3µg Bagel
Vitamin E 0.32mg 0.08mg Bagel
Vitamin B1 0.403mg 0.541mg Filo
Vitamin B2 0.209mg 0.341mg Filo
Vitamin B3 3.37mg 4.073mg Filo
Vitamin B5 0.375mg 0.302mg Bagel
Vitamin B6 0.147mg 0.03mg Bagel
Folate 76µg 88µg Filo
Vitamin K 1.5µg 2.5µg Filo
Tryptophan 0.088mg Filo
Threonine 0.194mg Filo
Isoleucine 0.246mg Filo
Leucine 0.49mg Filo
Lysine 0.158mg Filo
Methionine 0.126mg Filo
Phenylalanine 0.359mg Filo
Valine 0.286mg Filo
Histidine 0.159mg Filo
Saturated Fat 0g 1.47g Bagel
Monounsaturated Fat 0.29g 3.149g Filo
Polyunsaturated fat 0.936g 0.923g Bagel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bagel Filo
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
28%
Bagel
32%
Filo
Minerals Daily Need Coverage Score
71%
Bagel
47%
Filo

Comparison summary

Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 5.94g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 31)
Which food contains less Sodium?
Bagel
Bagel contains less Sodium (difference - 44mg)
Which food is lower in Saturated Fat?
Bagel
Bagel is lower in Saturated Fat (difference - 1.47g)
Which food is richer in minerals?
Bagel
Bagel is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Bagel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167533/nutrients
  2. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.