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  6. Filo vs. Paratha

Filo vs. Paratha — In-Depth Nutrition Comparison

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The main differences between Filo and Paratha

  • Filo is richer in Vitamin B1, Selenium, Vitamin B2, Iron, Folate, and Vitamin B3, yet Paratha is richer in Fiber, Manganese, and Vitamin E .
  • Daily need coverage for Vitamin B1 from Filo is 36% higher.
  • Filo contains 9 times more Folate than Paratha. Filo contains 88µg of Folate, while Paratha contains 10µg.
  • Filo contains less Saturated Fat.

Food types used in this article are Phyllo dough and Bread, paratha, whole wheat, commercially prepared, frozen.

Infographic

Filo vs Paratha 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
Paratha
Paratha
Contains more Iron +99.4%
Contains more Selenium +228.2%
Contains more Calcium +127.3%
Contains more Magnesium +146.7%
Contains more Phosphorus +60%
Contains more Potassium +87.8%
Contains more Zinc +67.3%
Contains more Copper +44.6%
Contains more Manganese +121.4%
Equal in Sodium - 452
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Paratha
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 61% 27% 52% 13% 59% 23% 49% 138% 39%
Contains more Iron +99.4%
Contains more Selenium +228.2%
Contains more Calcium +127.3%
Contains more Magnesium +146.7%
Contains more Phosphorus +60%
Contains more Potassium +87.8%
Contains more Zinc +67.3%
Contains more Copper +44.6%
Contains more Manganese +121.4%
Equal in Sodium - 452

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
4
:
5
Paratha
Paratha
Contains more Vitamin B1 +391.8%
Contains more Vitamin B2 +348.7%
Contains more Vitamin B3 +122.6%
Contains more Folate +780%
Contains more Vitamin A +∞%
Contains more Vitamin E +1587.5%
Contains more Vitamin B5 +54%
Contains more Vitamin B6 +166.7%
Contains more Vitamin K +36%
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%
Paratha
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 28% 0% 0% 28% 18% 35% 28% 19% 8% 0% 9%
Contains more Vitamin B1 +391.8%
Contains more Vitamin B2 +348.7%
Contains more Vitamin B3 +122.6%
Contains more Folate +780%
Contains more Vitamin A +∞%
Contains more Vitamin E +1587.5%
Contains more Vitamin B5 +54%
Contains more Vitamin B6 +166.7%
Contains more Vitamin K +36%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
Filo
3
:
2
Paratha
Paratha
Contains more Protein +11.6%
Contains more Carbs +16%
Contains more Fats +120%
Equal in Water - 33.5
Equal in Other - 1.59
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
Paratha
6% 13% 45% 34%
Protein: 6.36 g
Fats: 13.2 g
Carbs: 45.35 g
Water: 33.5 g
Other: 1.59 g
Contains more Protein +11.6%
Contains more Carbs +16%
Contains more Fats +120%
Equal in Water - 33.5
Equal in Other - 1.59

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
Filo
1
:
2
Paratha
Paratha
Contains less Saturated Fat -74.8%
Contains more Monounsaturated Fat +21.8%
Contains more Polyunsaturated fat +169.1%
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Paratha
48% 32% 20%
Saturated Fat: 5.826 g
Monounsaturated Fat: 3.837 g
Polyunsaturated fat: 2.484 g
Contains less Saturated Fat -74.8%
Contains more Monounsaturated Fat +21.8%
Contains more Polyunsaturated fat +169.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Filo Paratha
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 Paratha Opinion
Net carbs 50.7g 35.75g Filo
Protein 7.1g 6.36g Filo
Fats 6g 13.2g Paratha
Carbs 52.6g 45.35g Filo
Calories 299kcal 326kcal Paratha
Starch 31.5g Paratha
Fructose 0.35g Paratha
Sugar 0.18g 4.15g Filo
Fiber 1.9g 9.6g Paratha
Calcium 11mg 25mg Paratha
Iron 3.21mg 1.61mg Filo
Magnesium 15mg 37mg Paratha
Phosphorus 75mg 120mg Paratha
Potassium 74mg 139mg Paratha
Sodium 483mg 452mg Paratha
Zinc 0.49mg 0.82mg Paratha
Copper 0.101mg 0.146mg Paratha
Manganese 0.476mg 1.054mg Paratha
Selenium 23.3µg 7.1µg Filo
Vitamin A 0IU 6IU Paratha
Vitamin A RAE 0µg 2µg Paratha
Vitamin E 0.08mg 1.35mg Paratha
Vitamin B1 0.541mg 0.11mg Filo
Vitamin B2 0.341mg 0.076mg Filo
Vitamin B3 4.073mg 1.83mg Filo
Vitamin B5 0.302mg 0.465mg Paratha
Vitamin B6 0.03mg 0.08mg Paratha
Folate 88µg 10µg Filo
Vitamin K 2.5µg 3.4µg Paratha
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
Trans Fat 0.034g Filo
Saturated Fat 1.47g 5.826g Filo
Monounsaturated Fat 3.149g 3.837g Paratha
Polyunsaturated fat 0.923g 2.484g Paratha
Omega-6 - Eicosadienoic acid 0.002g Paratha
Omega-6 - Linoleic acid 2.386g Paratha
Omega-6 - Gamma-linoleic acid 0.006g Paratha
Omega-3 - ALA 0.064g Paratha
Omega-3 - Eicosatrienoic acid 0.003g Paratha

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Paratha
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
14%
Paratha
Minerals Daily Need Coverage Score
47%
Filo
46%
Paratha

Comparison summary

Which food is richer in minerals?
Paratha
Paratha is relatively richer in minerals
Which food contains less Sodium?
Paratha
Paratha contains less Sodium (difference - 31mg)
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 3.97g)
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 - 4.356g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 15)
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. Paratha - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174076/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.