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  6. Rye bread vs. Filo

Rye bread vs. Filo — In-Depth Nutrition Comparison

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How are Rye bread and Filo different?

  • Rye bread is richer in Fiber, Manganese, Selenium, Copper, Phosphorus, Calcium, Magnesium, Zinc, and Folate, while Filo is higher in Vitamin B1.
  • Rye bread covers your daily need of Fiber 16% more than Filo.
  • Rye bread contains 7 times more Calcium than Filo. Rye bread contains 73mg of Calcium, while Filo contains 11mg.

Bread, rye and Phyllo dough types were used in this article.

Infographic

Rye 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.
Rye bread
Rye bread
8
:
2
Filo
Filo
Contains more Calcium +563.6%
Contains more Magnesium +166.7%
Contains more Phosphorus +66.7%
Contains more Potassium +124.3%
Contains more Zinc +132.7%
Contains more Copper +84.2%
Contains more Manganese +73.1%
Contains more Selenium +32.6%
Contains more Iron +13.4%
Contains less Sodium -19.9%
Rye bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 107% 29% 54% 15% 79% 32% 62% 108% 169%
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Contains more Calcium +563.6%
Contains more Magnesium +166.7%
Contains more Phosphorus +66.7%
Contains more Potassium +124.3%
Contains more Zinc +132.7%
Contains more Copper +84.2%
Contains more Manganese +73.1%
Contains more Selenium +32.6%
Contains more Iron +13.4%
Contains less Sodium -19.9%

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.
Rye bread
Rye bread
6
:
4
Filo
Filo
Contains more Vitamin A +∞%
Contains more Vitamin E +312.5%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +45.7%
Contains more Vitamin B6 +150%
Contains more Folate +25%
Contains more Vitamin B1 +24.7%
Contains more Vitamin K +108.3%
Equal in Vitamin B2 - 0.341
Equal in Vitamin B3 - 4.073
Rye 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% 7% 0% 2% 109% 78% 72% 27% 18% 83% 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 +312.5%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +45.7%
Contains more Vitamin B6 +150%
Contains more Folate +25%
Contains more Vitamin B1 +24.7%
Contains more Vitamin K +108.3%
Equal in Vitamin B2 - 0.341
Equal in Vitamin B3 - 4.073

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye bread
Rye bread
3
:
2
Filo
Filo
Contains more Protein +19.7%
Contains more Water +14.4%
Contains more Other +52.9%
Contains more Fats +81.8%
Equal in Carbs - 52.6
Rye bread
9% 3% 48% 37% 3%
Protein: 8.5 g
Fats: 3.3 g
Carbs: 48.3 g
Water: 37.3 g
Other: 2.6 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 +19.7%
Contains more Water +14.4%
Contains more Other +52.9%
Contains more Fats +81.8%
Equal in Carbs - 52.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye bread
Rye bread
1
:
2
Filo
Filo
Contains less Saturated Fat -57.4%
Contains more Monounsaturated Fat +140.2%
Contains more Polyunsaturated fat +15.5%
Rye bread
23% 48% 29%
Saturated Fat: 0.626 g
Monounsaturated Fat: 1.311 g
Polyunsaturated fat: 0.799 g
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Contains less Saturated Fat -57.4%
Contains more Monounsaturated Fat +140.2%
Contains more Polyunsaturated fat +15.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rye bread Filo
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 Rye bread Filo Opinion
Net carbs 42.5g 50.7g Filo
Protein 8.5g 7.1g Rye bread
Fats 3.3g 6g Filo
Carbs 48.3g 52.6g Filo
Calories 259kcal 299kcal Filo
Sugar 3.85g 0.18g Filo
Fiber 5.8g 1.9g Rye bread
Calcium 73mg 11mg Rye bread
Iron 2.83mg 3.21mg Filo
Magnesium 40mg 15mg Rye bread
Phosphorus 125mg 75mg Rye bread
Potassium 166mg 74mg Rye bread
Sodium 603mg 483mg Filo
Zinc 1.14mg 0.49mg Rye bread
Copper 0.186mg 0.101mg Rye bread
Manganese 0.824mg 0.476mg Rye bread
Selenium 30.9µg 23.3µg Rye bread
Vitamin A 7IU 0IU Rye bread
Vitamin E 0.33mg 0.08mg Rye bread
Vitamin C 0.4mg 0mg Rye bread
Vitamin B1 0.434mg 0.541mg Filo
Vitamin B2 0.335mg 0.341mg Filo
Vitamin B3 3.805mg 4.073mg Filo
Vitamin B5 0.44mg 0.302mg Rye bread
Vitamin B6 0.075mg 0.03mg Rye bread
Folate 110µg 88µg Rye bread
Vitamin K 1.2µg 2.5µg Filo
Tryptophan 0.096mg 0.088mg Rye bread
Threonine 0.255mg 0.194mg Rye bread
Isoleucine 0.319mg 0.246mg Rye bread
Leucine 0.579mg 0.49mg Rye bread
Lysine 0.233mg 0.158mg Rye bread
Methionine 0.139mg 0.126mg Rye bread
Phenylalanine 0.411mg 0.359mg Rye bread
Valine 0.379mg 0.286mg Rye bread
Histidine 0.182mg 0.159mg Rye bread
Saturated Fat 0.626g 1.47g Rye bread
Monounsaturated Fat 1.311g 3.149g Filo
Polyunsaturated fat 0.799g 0.923g Filo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye 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
33%
Rye bread
32%
Filo
Minerals Daily Need Coverage Score
67%
Rye bread
47%
Filo

Comparison summary

Which food is richer in minerals?
Rye bread
Rye bread is relatively richer in minerals
Which food is lower in Saturated Fat?
Rye bread
Rye bread is lower in Saturated Fat (difference - 0.844g)
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 3.67g)
Which food contains less Sodium?
Filo
Filo contains less Sodium (difference - 120mg)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 22)
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. Rye bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172684/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.