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  6. Filo vs. Protein bread

Filo vs. Protein bread — In-Depth Nutrition Comparison

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Differences between Filo and Protein bread

  • Filo has more Vitamin B1, while Protein bread has more Manganese, Copper, Selenium, Phosphorus, Zinc, Magnesium, Iron, Calcium, and Potassium.
  • Protein bread's daily need coverage for Manganese is 43% higher.
  • Protein bread contains 2 times less Vitamin B1 than Filo. Filo contains 0.541mg of Vitamin B1, while Protein bread contains 0.36mg.

The food types used in this comparison are Phyllo dough and Bread, protein (includes gluten).

Infographic

Filo vs Protein 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
0
:
10
Protein bread
Protein bread
Contains more Calcium +1027.3%
Contains more Iron +29.3%
Contains more Magnesium +333.3%
Contains more Phosphorus +146.7%
Contains more Potassium +335.1%
Contains less Sodium -16.4%
Contains more Zinc +271.4%
Contains more Copper +312.9%
Contains more Manganese +209.2%
Contains more Selenium +41.2%
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Protein bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 156% 47% 80% 29% 53% 50% 139% 192% 180%
Contains more Calcium +1027.3%
Contains more Iron +29.3%
Contains more Magnesium +333.3%
Contains more Phosphorus +146.7%
Contains more Potassium +335.1%
Contains less Sodium -16.4%
Contains more Zinc +271.4%
Contains more Copper +312.9%
Contains more Manganese +209.2%
Contains more Selenium +41.2%

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
2
:
7
Protein bread
Protein bread
Contains more Vitamin B1 +50.3%
Contains more Vitamin K +92.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +350%
Contains more Vitamin B2 +15.5%
Contains more Vitamin B5 +39.1%
Contains more Vitamin B6 +136.7%
Contains more Folate +31.8%
Equal in Vitamin B3 - 4.289
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%
Protein 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% 8% 0% 0% 90% 91% 81% 26% 17% 87% 0% 4%
Contains more Vitamin B1 +50.3%
Contains more Vitamin K +92.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +350%
Contains more Vitamin B2 +15.5%
Contains more Vitamin B5 +39.1%
Contains more Vitamin B6 +136.7%
Contains more Folate +31.8%
Equal in Vitamin B3 - 4.289

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
Filo
2
:
3
Protein bread
Protein bread
Contains more Fats +172.7%
Contains more Carbs +20.1%
Contains more Protein +70.4%
Contains more Water +22.7%
Contains more Other +11.8%
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
Protein bread
12% 2% 44% 40% 2%
Protein: 12.1 g
Fats: 2.2 g
Carbs: 43.8 g
Water: 40 g
Other: 1.9 g
Contains more Fats +172.7%
Contains more Carbs +20.1%
Contains more Protein +70.4%
Contains more Water +22.7%
Contains more Other +11.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
Filo
1
:
2
Protein bread
Protein bread
Contains more Monounsaturated Fat +1620.8%
Contains less Saturated Fat -77.4%
Equal in Polyunsaturated fat - 1.009
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Protein bread
22% 12% 66%
Saturated Fat: 0.332 g
Monounsaturated Fat: 0.183 g
Polyunsaturated fat: 1.009 g
Contains more Monounsaturated Fat +1620.8%
Contains less Saturated Fat -77.4%
Equal in Polyunsaturated fat - 1.009

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Filo Protein bread Opinion
Net carbs 50.7g 40.8g Filo
Protein 7.1g 12.1g Protein bread
Fats 6g 2.2g Filo
Carbs 52.6g 43.8g Filo
Calories 299kcal 245kcal Filo
Sugar 0.18g 1.44g Filo
Fiber 1.9g 3g Protein bread
Calcium 11mg 124mg Protein bread
Iron 3.21mg 4.15mg Protein bread
Magnesium 15mg 65mg Protein bread
Phosphorus 75mg 185mg Protein bread
Potassium 74mg 322mg Protein bread
Sodium 483mg 404mg Protein bread
Zinc 0.49mg 1.82mg Protein bread
Copper 0.101mg 0.417mg Protein bread
Manganese 0.476mg 1.472mg Protein bread
Selenium 23.3µg 32.9µg Protein bread
Vitamin A 0IU 5IU Protein bread
Vitamin E 0.08mg 0.36mg Protein bread
Vitamin B1 0.541mg 0.36mg Filo
Vitamin B2 0.341mg 0.394mg Protein bread
Vitamin B3 4.073mg 4.289mg Protein bread
Vitamin B5 0.302mg 0.42mg Protein bread
Vitamin B6 0.03mg 0.071mg Protein bread
Folate 88µg 116µg Protein bread
Vitamin K 2.5µg 1.3µg Filo
Tryptophan 0.088mg 0.148mg Protein bread
Threonine 0.194mg 0.366mg Protein bread
Isoleucine 0.246mg 0.471mg Protein bread
Leucine 0.49mg 0.858mg Protein bread
Lysine 0.158mg 0.372mg Protein bread
Methionine 0.126mg 0.199mg Protein bread
Phenylalanine 0.359mg 0.596mg Protein bread
Valine 0.286mg 0.518mg Protein bread
Histidine 0.159mg 0.271mg Protein bread
Saturated Fat 1.47g 0.332g Protein bread
Monounsaturated Fat 3.149g 0.183g Filo
Polyunsaturated fat 0.923g 1.009g Protein bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Protein 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
33%
Protein bread
Minerals Daily Need Coverage Score
47%
Filo
96%
Protein bread

Comparison summary

Which food contains less Sodium?
Protein bread
Protein bread contains less Sodium (difference - 79mg)
Which food is lower in Saturated Fat?
Protein bread
Protein bread is lower in Saturated Fat (difference - 1.138g)
Which food is richer in minerals?
Protein bread
Protein bread is relatively richer in minerals
Which food is richer in vitamins?
Protein bread
Protein bread is relatively richer in vitamins
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 1.26g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 33)
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 ($)

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. Protein bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174917/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.