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  6. Filo vs. Oat bread

Filo vs. Oat bread — In-Depth Nutrition Comparison

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A recap on differences between Filo and Oat bread

  • Oat bread is higher than Filo in Manganese, Selenium, Fiber, Phosphorus, Vitamin B5, and Calcium.
  • Oat bread covers your daily Manganese needs 13% more than Filo.
  • Filo contains 2 times more Saturated Fat than Oat bread. While Filo contains 1.47g of Saturated Fat, Oat bread contains only 0.697g.

Food varieties used in this article are Phyllo dough and Bread, oat bran.

Infographic

Filo vs Oat 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.
Filo
Filo
1
:
9
Oat bread
Oat bread
Contains more Calcium +490.9%
Contains more Magnesium +133.3%
Contains more Phosphorus +88%
Contains more Potassium +98.6%
Contains less Sodium -26.9%
Contains more Zinc +81.6%
Contains more Copper +33.7%
Contains more Manganese +63.7%
Contains more Selenium +28.8%
Equal in Iron - 3.12
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Oat bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 117% 25% 61% 13% 47% 25% 45% 102% 164%
Contains more Calcium +490.9%
Contains more Magnesium +133.3%
Contains more Phosphorus +88%
Contains more Potassium +98.6%
Contains less Sodium -26.9%
Contains more Zinc +81.6%
Contains more Copper +33.7%
Contains more Manganese +63.7%
Contains more Selenium +28.8%
Equal in Iron - 3.12

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
3
:
6
Oat bread
Oat bread
Contains more Vitamin K +108.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +450%
Contains more Vitamin B3 +18.6%
Contains more Vitamin B5 +92.4%
Contains more Vitamin B6 +143.3%
Equal in Vitamin B1 - 0.504
Equal in Vitamin B2 - 0.346
Equal in Folate - 81
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%
Oat bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 9% 0% 0% 127% 80% 91% 35% 17% 61% 0% 3%
Contains more Vitamin K +108.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +450%
Contains more Vitamin B3 +18.6%
Contains more Vitamin B5 +92.4%
Contains more Vitamin B6 +143.3%
Equal in Vitamin B1 - 0.504
Equal in Vitamin B2 - 0.346
Equal in Folate - 81

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
Filo
3
:
2
Oat bread
Oat bread
Contains more Fats +36.4%
Contains more Carbs +32.2%
Contains more Other +21.4%
Contains more Protein +46.5%
Contains more Water +35%
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
Oat bread
10% 4% 40% 44%
Protein: 10.4 g
Fats: 4.4 g
Carbs: 39.8 g
Water: 44 g
Other: 1.4 g
Contains more Fats +36.4%
Contains more Carbs +32.2%
Contains more Other +21.4%
Contains more Protein +46.5%
Contains more Water +35%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
Filo
1
:
2
Oat bread
Oat bread
Contains more Monounsaturated Fat +98.1%
Contains less Saturated Fat -52.6%
Contains more Polyunsaturated fat +83.5%
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Oat bread
18% 40% 43%
Saturated Fat: 0.697 g
Monounsaturated Fat: 1.59 g
Polyunsaturated fat: 1.694 g
Contains more Monounsaturated Fat +98.1%
Contains less Saturated Fat -52.6%
Contains more Polyunsaturated fat +83.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Filo Oat bread Opinion
Net carbs 50.7g 35.3g Filo
Protein 7.1g 10.4g Oat bread
Fats 6g 4.4g Filo
Carbs 52.6g 39.8g Filo
Calories 299kcal 236kcal Filo
Sugar 0.18g 7.7g Filo
Fiber 1.9g 4.5g Oat bread
Calcium 11mg 65mg Oat bread
Iron 3.21mg 3.12mg Filo
Magnesium 15mg 35mg Oat bread
Phosphorus 75mg 141mg Oat bread
Potassium 74mg 147mg Oat bread
Sodium 483mg 353mg Oat bread
Zinc 0.49mg 0.89mg Oat bread
Copper 0.101mg 0.135mg Oat bread
Manganese 0.476mg 0.779mg Oat bread
Selenium 23.3µg 30µg Oat bread
Vitamin A 0IU 5IU Oat bread
Vitamin A RAE 0µg 2µg Oat bread
Vitamin E 0.08mg 0.44mg Oat bread
Vitamin B1 0.541mg 0.504mg Filo
Vitamin B2 0.341mg 0.346mg Oat bread
Vitamin B3 4.073mg 4.831mg Oat bread
Vitamin B5 0.302mg 0.581mg Oat bread
Vitamin B6 0.03mg 0.073mg Oat bread
Folate 88µg 81µg Filo
Vitamin K 2.5µg 1.2µg Filo
Tryptophan 0.088mg 0.131mg Oat bread
Threonine 0.194mg 0.299mg Oat bread
Isoleucine 0.246mg 0.399mg Oat bread
Leucine 0.49mg 0.733mg Oat bread
Lysine 0.158mg 0.297mg Oat bread
Methionine 0.126mg 0.179mg Oat bread
Phenylalanine 0.359mg 0.518mg Oat bread
Valine 0.286mg 0.461mg Oat bread
Histidine 0.159mg 0.225mg Oat bread
Saturated Fat 1.47g 0.697g Oat bread
Monounsaturated Fat 3.149g 1.59g Filo
Polyunsaturated fat 0.923g 1.694g Oat bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Oat 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
35%
Oat bread
Minerals Daily Need Coverage Score
47%
Filo
62%
Oat bread

Comparison summary

Which food contains less Sodium?
Oat bread
Oat bread contains less Sodium (difference - 130mg)
Which food is lower in Saturated Fat?
Oat bread
Oat bread is lower in Saturated Fat (difference - 0.773g)
Which food is richer in minerals?
Oat bread
Oat bread is relatively richer in minerals
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 7.52g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 26)
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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/nutrients
  2. Oat bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172676/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.