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  6. Filo vs. White Bread

Filo vs. White Bread — In-Depth Nutrition Comparison

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What are the differences between Filo and White Bread?

  • Filo is higher in Vitamin B2, however, White Bread is richer in Calcium, and Folate.
  • White Bread's daily need coverage for Calcium is 13% more.
  • White Bread contains 2 times less Saturated Fat than Filo. Filo contains 1.47g of Saturated Fat, while White Bread contains 0.698g.

We used Phyllo dough and Bread, white, commercially prepared (includes soft bread crumbs) types in this article.

Infographic

Filo vs White 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
2
:
7
White Bread
White Bread
Contains more Calcium +1209.1%
Contains more Iron +12.5%
Contains more Magnesium +53.3%
Contains more Phosphorus +30.7%
Contains more Potassium +70.3%
Contains more Zinc +51%
Contains more Manganese +12.6%
Equal in Sodium - 490
Equal in Copper - 0.101
Equal in Selenium - 22
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Contains more Calcium +1209.1%
Contains more Iron +12.5%
Contains more Magnesium +53.3%
Contains more Phosphorus +30.7%
Contains more Potassium +70.3%
Contains more Zinc +51%
Contains more Manganese +12.6%
Equal in Sodium - 490
Equal in Copper - 0.101
Equal in Selenium - 22

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
White Bread
White Bread
Contains more Vitamin B2 +40.3%
Contains more Vitamin K +1150%
Contains more Vitamin A +∞%
Contains more Vitamin E +175%
Contains more Vitamin B3 +17.4%
Contains more Vitamin B5 +77.5%
Contains more Vitamin B6 +190%
Contains more Folate +26.1%
Equal in Vitamin B1 - 0.533
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%
White 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% 5% 0% 0% 134% 57% 90% 33% 21% 84% 0% 1%
Contains more Vitamin B2 +40.3%
Contains more Vitamin K +1150%
Contains more Vitamin A +∞%
Contains more Vitamin E +175%
Contains more Vitamin B3 +17.4%
Contains more Vitamin B5 +77.5%
Contains more Vitamin B6 +190%
Contains more Folate +26.1%
Equal in Vitamin B1 - 0.533

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
Filo
2
:
3
White Bread
White Bread
Contains more Fats +80.2%
Contains more Protein +24.6%
Contains more Water +11.7%
Contains more Other +16.5%
Equal in Carbs - 49.42
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
White Bread
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more Fats +80.2%
Contains more Protein +24.6%
Contains more Water +11.7%
Contains more Other +16.5%
Equal in Carbs - 49.42

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
Filo
1
:
2
White Bread
White Bread
Contains more Monounsaturated Fat +425.7%
Contains less Saturated Fat -52.5%
Contains more Polyunsaturated fat +73.6%
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
White Bread
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 g
Contains more Monounsaturated Fat +425.7%
Contains less Saturated Fat -52.5%
Contains more Polyunsaturated fat +73.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Filo White Bread
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium 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 White Bread Opinion
Net carbs 50.7g 46.72g Filo
Protein 7.1g 8.85g White Bread
Fats 6g 3.33g Filo
Carbs 52.6g 49.42g Filo
Calories 299kcal 266kcal Filo
Starch 37.17g White Bread
Fructose 2.43g White Bread
Sugar 0.18g 5.67g Filo
Fiber 1.9g 2.7g White Bread
Calcium 11mg 144mg White Bread
Iron 3.21mg 3.61mg White Bread
Magnesium 15mg 23mg White Bread
Phosphorus 75mg 98mg White Bread
Potassium 74mg 126mg White Bread
Sodium 483mg 490mg Filo
Zinc 0.49mg 0.74mg White Bread
Copper 0.101mg 0.101mg
Manganese 0.476mg 0.536mg White Bread
Selenium 23.3µg 22µg Filo
Vitamin A 0IU 1IU White Bread
Vitamin E 0.08mg 0.22mg White Bread
Vitamin B1 0.541mg 0.533mg Filo
Vitamin B2 0.341mg 0.243mg Filo
Vitamin B3 4.073mg 4.78mg White Bread
Vitamin B5 0.302mg 0.536mg White Bread
Vitamin B6 0.03mg 0.087mg White Bread
Folate 88µg 111µg White Bread
Vitamin K 2.5µg 0.2µg Filo
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
Trans Fat 0.027g Filo
Saturated Fat 1.47g 0.698g White Bread
Omega-3 - EPA 0g 0.001g White Bread
Monounsaturated Fat 3.149g 0.599g Filo
Polyunsaturated fat 0.923g 1.602g White Bread
Omega-6 - Eicosadienoic acid 0.002g White Bread
Omega-3 - ALA 0.166g White Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo White 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%
White Bread
Minerals Daily Need Coverage Score
47%
Filo
56%
White Bread

Comparison summary

Which food is richer in minerals?
White Bread
White Bread is relatively richer in minerals
Which food is lower in Saturated Fat?
White Bread
White Bread is lower in Saturated Fat (difference - 0.772g)
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 5.49g)
Which food contains less Sodium?
Filo
Filo contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 35)
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. White Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.