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  6. Filo vs. Naan

Filo vs. Naan — In-Depth Nutrition Comparison

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A recap on differences between Filo and Naan

  • Filo is higher in Vitamin B1, Selenium, Iron, Folate, and Vitamin B2, yet Naan is higher in Manganese, Phosphorus, Magnesium, Fiber, and Vitamin E .
  • Naan covers your daily Manganese needs 40% more than Filo.
  • Filo contains 6 times more Folate than Naan. While Filo contains 88µg of Folate, Naan contains only 16µg.

Food varieties used in this article are Phyllo dough and Bread, naan, whole wheat, commercially prepared, refrigerated.

Infographic

Filo vs Naan 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.
Filo
Filo
2
:
8
Naan
Naan
Contains more Iron +85.5%
Contains more Selenium +104.4%
Contains more Calcium +436.4%
Contains more Magnesium +353.3%
Contains more Phosphorus +150.7%
Contains more Potassium +150%
Contains more Zinc +153.1%
Contains more Copper +56.4%
Contains more Manganese +194.1%
Equal in Sodium - 467
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Naan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 65% 49% 81% 17% 61% 34% 53% 183% 63%
Contains more Iron +85.5%
Contains more Selenium +104.4%
Contains more Calcium +436.4%
Contains more Magnesium +353.3%
Contains more Phosphorus +150.7%
Contains more Potassium +150%
Contains more Zinc +153.1%
Contains more Copper +56.4%
Contains more Manganese +194.1%
Equal in Sodium - 467

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
Filo
5
:
4
Naan
Naan
Contains more Vitamin B1 +207.4%
Contains more Vitamin B2 +89.4%
Contains more Vitamin B3 +13.8%
Contains more Folate +450%
Contains more Vitamin A +∞%
Contains more Vitamin E +1550%
Contains more Vitamin B6 +326.7%
Contains more Vitamin K +32%
Filo
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%
Naan
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 27% 0% 0% 44% 42% 68% 0% 30% 12% 0% 9%
Contains more Vitamin B1 +207.4%
Contains more Vitamin B2 +89.4%
Contains more Vitamin B3 +13.8%
Contains more Folate +450%
Contains more Vitamin A +∞%
Contains more Vitamin E +1550%
Contains more Vitamin B6 +326.7%
Contains more Vitamin K +32%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
Filo
1
:
4
Naan
Naan
Contains more Carbs +13.8%
Contains more Protein +43.7%
Contains more Fats +11.7%
Contains more Other +17.1%
Equal in Water - 34.9
Filo
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
Naan
10% 7% 46% 35% 2%
Protein: 10.2 g
Fats: 6.7 g
Carbs: 46.21 g
Water: 34.9 g
Other: 1.99 g
Contains more Carbs +13.8%
Contains more Protein +43.7%
Contains more Fats +11.7%
Contains more Other +17.1%
Equal in Water - 34.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
Filo
2
:
1
Naan
Naan
Contains less Saturated Fat -49.4%
Contains more Monounsaturated Fat +61.8%
Contains more Polyunsaturated fat +36.3%
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Naan
48% 32% 21%
Saturated Fat: 2.907 g
Monounsaturated Fat: 1.946 g
Polyunsaturated fat: 1.258 g
Contains less Saturated Fat -49.4%
Contains more Monounsaturated Fat +61.8%
Contains more Polyunsaturated fat +36.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Filo Naan Opinion
Net carbs 50.7g 41.41g Filo
Protein 7.1g 10.2g Naan
Fats 6g 6.7g Naan
Carbs 52.6g 46.21g Filo
Calories 299kcal 286kcal Filo
Starch 36g Naan
Fructose 0.8g Naan
Sugar 0.18g 3.4g Filo
Fiber 1.9g 4.8g Naan
Calcium 11mg 59mg Naan
Iron 3.21mg 1.73mg Filo
Magnesium 15mg 68mg Naan
Phosphorus 75mg 188mg Naan
Potassium 74mg 185mg Naan
Sodium 483mg 467mg Naan
Zinc 0.49mg 1.24mg Naan
Copper 0.101mg 0.158mg Naan
Manganese 0.476mg 1.4mg Naan
Selenium 23.3µg 11.4µg Filo
Vitamin A 0IU 6IU Naan
Vitamin A RAE 0µg 2µg Naan
Vitamin E 0.08mg 1.32mg Naan
Vitamin B1 0.541mg 0.176mg Filo
Vitamin B2 0.341mg 0.18mg Filo
Vitamin B3 4.073mg 3.58mg Filo
Vitamin B5 0.302mg Filo
Vitamin B6 0.03mg 0.128mg Naan
Folate 88µg 16µg Filo
Vitamin K 2.5µg 3.3µg Naan
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
Cholesterol 0mg 1mg Filo
Saturated Fat 1.47g 2.907g Filo
Monounsaturated Fat 3.149g 1.946g Filo
Polyunsaturated fat 0.923g 1.258g Naan

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Naan
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
19%
Naan
Minerals Daily Need Coverage Score
47%
Filo
62%
Naan

Comparison summary

Which food is richer in minerals?
Naan
Naan is relatively richer in minerals
Which food contains less Sodium?
Naan
Naan contains less Sodium (difference - 16mg)
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 3.22g)
Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Filo
Filo is lower in Saturated Fat (difference - 1.437g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 33)
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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/nutrients
  2. Naan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174077/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.