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  6. Oat bread vs. Filo

Oat bread vs. Filo — In-Depth Nutrition Comparison

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A recap on differences between Oat bread and Filo

  • 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.
  • Oat bread contains 6 times more Calcium than Filo. While Oat bread contains 65mg of Calcium, Filo contains only 11mg.
  • The amount of Sodium in Oat bread is lower.

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

Infographic

Oat bread vs Filo 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.
Oat bread
Oat bread
9
:
1
Filo
Filo
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 - 3.21
Oat bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 117% 25% 61% 13% 47% 25% 45% 102% 164%
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
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 - 3.21

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.
Oat bread
Oat bread
6
:
3
Filo
Filo
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%
Contains more Vitamin K +108.3%
Equal in Vitamin B1 - 0.541
Equal in Vitamin B2 - 0.341
Equal in Folate - 88
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%
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%
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%
Contains more Vitamin K +108.3%
Equal in Vitamin B1 - 0.541
Equal in Vitamin B2 - 0.341
Equal in Folate - 88

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat bread
Oat bread
2
:
3
Filo
Filo
Contains more Protein +46.5%
Contains more Water +35%
Contains more Fats +36.4%
Contains more Carbs +32.2%
Contains more Other +21.4%
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
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
Contains more Protein +46.5%
Contains more Water +35%
Contains more Fats +36.4%
Contains more Carbs +32.2%
Contains more Other +21.4%

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat bread Filo
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
35%
Oat bread
32%
Filo
Minerals Daily Need Coverage Score
62%
Oat bread
47%
Filo

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. Oat bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172676/nutrients
  2. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/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.