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  6. Paratha vs. Filo

Paratha vs. Filo — In-Depth Nutrition Comparison

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The main differences between Paratha and Filo

  • Paratha is richer in Fiber, Manganese, and Vitamin E , yet Filo is richer in Vitamin B1, Selenium, Vitamin B2, Iron, Folate, and Vitamin B3.
  • Daily need coverage for Vitamin B1 from Filo is 36% higher.
  • Paratha contains 17 times more Vitamin E than Filo. Paratha contains 1.35mg of Vitamin E , while Filo contains 0.08mg.
  • Filo contains less Saturated Fat.

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

Infographic

Paratha 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.
Paratha
Paratha
8
:
2
Filo
Filo
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%
Contains more Iron +99.4%
Contains more Selenium +228.2%
Equal in Sodium - 483
Paratha
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 61% 27% 52% 13% 59% 23% 49% 138% 39%
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
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%
Contains more Iron +99.4%
Contains more Selenium +228.2%
Equal in Sodium - 483

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.
Paratha
Paratha
5
:
4
Filo
Filo
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%
Contains more Vitamin B1 +391.8%
Contains more Vitamin B2 +348.7%
Contains more Vitamin B3 +122.6%
Contains more Folate +780%
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%
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 +1587.5%
Contains more Vitamin B5 +54%
Contains more Vitamin B6 +166.7%
Contains more Vitamin K +36%
Contains more Vitamin B1 +391.8%
Contains more Vitamin B2 +348.7%
Contains more Vitamin B3 +122.6%
Contains more Folate +780%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Paratha
Paratha
2
:
3
Filo
Filo
Contains more Fats +120%
Contains more Protein +11.6%
Contains more Carbs +16%
Equal in Water - 32.6
Equal in Other - 1.7
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
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 Fats +120%
Contains more Protein +11.6%
Contains more Carbs +16%
Equal in Water - 32.6
Equal in Other - 1.7

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Paratha Filo
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 Paratha Filo Opinion
Net carbs 35.75g 50.7g Filo
Protein 6.36g 7.1g Filo
Fats 13.2g 6g Paratha
Carbs 45.35g 52.6g Filo
Calories 326kcal 299kcal Paratha
Starch 31.5g Paratha
Fructose 0.35g Paratha
Sugar 4.15g 0.18g Filo
Fiber 9.6g 1.9g Paratha
Calcium 25mg 11mg Paratha
Iron 1.61mg 3.21mg Filo
Magnesium 37mg 15mg Paratha
Phosphorus 120mg 75mg Paratha
Potassium 139mg 74mg Paratha
Sodium 452mg 483mg Paratha
Zinc 0.82mg 0.49mg Paratha
Copper 0.146mg 0.101mg Paratha
Manganese 1.054mg 0.476mg Paratha
Selenium 7.1µg 23.3µg Filo
Vitamin A 6IU 0IU Paratha
Vitamin A RAE 2µg 0µg Paratha
Vitamin E 1.35mg 0.08mg Paratha
Vitamin B1 0.11mg 0.541mg Filo
Vitamin B2 0.076mg 0.341mg Filo
Vitamin B3 1.83mg 4.073mg Filo
Vitamin B5 0.465mg 0.302mg Paratha
Vitamin B6 0.08mg 0.03mg Paratha
Folate 10µg 88µg Filo
Vitamin K 3.4µg 2.5µg 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 1mg 0mg Filo
Trans Fat 0.034g Filo
Saturated Fat 5.826g 1.47g Filo
Monounsaturated Fat 3.837g 3.149g Paratha
Polyunsaturated fat 2.484g 0.923g 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
Paratha 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
14%
Paratha
32%
Filo
Minerals Daily Need Coverage Score
46%
Paratha
47%
Filo

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. Paratha - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174076/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.