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Filo vs. Wheat Bread — In-Depth Nutrition Comparison

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Summary of differences between Filo and Wheat Bread

  • Filo has less Manganese, Selenium, Phosphorus, Calcium, Vitamin B3, Fiber, Iron, Copper, Magnesium, and Vitamin B6 than Wheat Bread.
  • Wheat Bread covers your daily need of Manganese 39% more than Filo.

These are the specific foods used in this comparison Phyllo dough and Bread, wheat, toasted.

Infographic

Filo vs Wheat Bread 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 less Sodium -19.6%
Contains more Calcium +1400%
Contains more Iron +27.4%
Contains more Magnesium +293.3%
Contains more Phosphorus +150.7%
Contains more Potassium +201.4%
Contains more Zinc +200%
Contains more Copper +96%
Contains more Manganese +189.3%
Contains more Selenium +43.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Contains less Sodium -19.6%
Contains more Calcium +1400%
Contains more Iron +27.4%
Contains more Magnesium +293.3%
Contains more Phosphorus +150.7%
Contains more Potassium +201.4%
Contains more Zinc +200%
Contains more Copper +96%
Contains more Manganese +189.3%
Contains more Selenium +43.3%

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.
Filo
2
:
Contains more Vitamin B1 +23.2%
Contains more Vitamin E +200%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +12%
Contains more Vitamin B3 +53.4%
Contains more Vitamin B5 +51%
Contains more Vitamin B6 +410%
Contains more Vitamin K +128%
Equal in Folate - 86
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Contains more Vitamin B1 +23.2%
Contains more Vitamin E +200%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +12%
Contains more Vitamin B3 +53.4%
Contains more Vitamin B5 +51%
Contains more Vitamin B6 +410%
Contains more Vitamin K +128%
Equal in Folate - 86

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +40.5%
Contains more Water +34.5%
Contains more Protein +82.5%
Contains more Other +62.9%
Equal in Carbs - 55.77
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more Fats +40.5%
Contains more Water +34.5%
Contains more Protein +82.5%
Contains more Other +62.9%
Equal in Carbs - 55.77

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +209%
Contains less Saturated Fat -32.7%
Contains more Polyunsaturated fat +86.3%
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Contains more Monounsaturated Fat +209%
Contains less Saturated Fat -32.7%
Contains more Polyunsaturated fat +86.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Filo Wheat Bread Opinion
Net carbs 50.7g 51.07g Wheat Bread
Protein 7.1g 12.96g Wheat Bread
Fats 6g 4.27g Filo
Carbs 52.6g 55.77g Wheat Bread
Calories 299kcal 313kcal Wheat Bread
Sugar 0.18g 6.42g Filo
Fiber 1.9g 4.7g Wheat Bread
Calcium 11mg 165mg Wheat Bread
Iron 3.21mg 4.09mg Wheat Bread
Magnesium 15mg 59mg Wheat Bread
Phosphorus 75mg 188mg Wheat Bread
Potassium 74mg 223mg Wheat Bread
Sodium 483mg 601mg Filo
Zinc 0.49mg 1.47mg Wheat Bread
Copper 0.101mg 0.198mg Wheat Bread
Manganese 0.476mg 1.377mg Wheat Bread
Selenium 23.3µg 33.4µg Wheat Bread
Vitamin E 0.08mg 0.24mg Wheat Bread
Vitamin C 0mg 0.2mg Wheat Bread
Vitamin B1 0.541mg 0.439mg Filo
Vitamin B2 0.341mg 0.382mg Wheat Bread
Vitamin B3 4.073mg 6.25mg Wheat Bread
Vitamin B5 0.302mg 0.456mg Wheat Bread
Vitamin B6 0.03mg 0.153mg Wheat Bread
Folate 88µg 86µg Filo
Vitamin K 2.5µg 5.7µg Wheat Bread
Tryptophan 0.088mg 0.092mg Wheat Bread
Threonine 0.194mg 0.299mg Wheat Bread
Isoleucine 0.246mg 0.258mg Wheat Bread
Leucine 0.49mg 0.461mg Filo
Lysine 0.158mg 0.215mg Wheat Bread
Methionine 0.126mg 0.105mg Filo
Phenylalanine 0.359mg 0.315mg Filo
Valine 0.286mg 0.31mg Wheat Bread
Histidine 0.159mg 0.15mg Filo
Saturated Fat 1.47g 0.989g Wheat Bread
Monounsaturated Fat 3.149g 1.019g Filo
Polyunsaturated fat 0.923g 1.72g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

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

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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
32%
Filo
38%
Wheat Bread
Minerals Daily Need Coverage Score
47%
Filo
89%
Wheat Bread

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is lower in Saturated Fat?
Wheat Bread
Wheat Bread is lower in Saturated Fat (difference - 0.481g)
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 6.24g)
Which food contains less Sodium?
Filo
Filo contains less Sodium (difference - 118mg)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 22)
Which food is cheaper?
Filo
Filo is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.