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Bagel vs. Filo — In-Depth Nutrition Comparison

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What are the main differences between bagel and filo?

  • Bagel is richer in manganese, selenium, phosphorus, vitamin B6, fiber, magnesium, and copper, while filo is higher in vitamin B1 and vitamin B2.
  • Bagel's daily need coverage for manganese is 41% higher.
  • Filo has 5 times less vitamin B6 than bagel. Bagel has 0.147mg of vitamin B6, while filo has 0.03mg.
  • Bagel has a higher glycemic index (69) than filo (38).

We used Bagels, wheat and Phyllo dough types in this comparison.

Infographic

Bagel vs Filo infographic
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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.
Bagel
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 15% 104% 58% 30% 61% 57% 187% 157%
Filo
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 6.5% 120% 34% 13% 32% 63% 62% 127%
Contains more MagnesiumMagnesium +240%
Contains more CalciumCalcium +81.8%
Contains more PotassiumPotassium +123%
Contains more CopperCopper +73.3%
Contains more ZincZinc +124.5%
Contains more PhosphorusPhosphorus +89.3%
Contains more ManganeseManganese +200.4%
Contains more SeleniumSelenium +23.2%
Contains more IronIron +16.3%
~equal in Sodium ~483mg

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.
Bagel
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 6.4% 0% 101% 48% 63% 23% 34% 0% 3.8% 57% 5.3%
Filo
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.6% 0% 135% 79% 76% 18% 6.9% 0% 6.3% 66% 3.8%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B5Vitamin B5 +24.2%
Contains more Vitamin B6Vitamin B6 +390%
Contains more CholineCholine +42%
Contains more Vitamin B1Vitamin B1 +34.2%
Contains more Vitamin B2Vitamin B2 +63.2%
Contains more Vitamin B3Vitamin B3 +20.9%
Contains more Vitamin KVitamin K +66.7%
Contains more FolateFolate +15.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bagel
3
10% 49% 38% 2%
Protein: 10.2 g
Fats: 1.53 g
Carbs: 48.89 g
Water: 37.55 g
Other: 1.83 g
Filo
2
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 ProteinProtein +43.7%
Contains more WaterWater +15.2%
Contains more FatsFats +292.2%
~equal in Carbs ~52.6g
~equal in Other ~1.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bagel
2
24% 76%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.936 g
Filo
1
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +985.9%
~equal in Polyunsaturated fat ~0.923g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bagel Filo DV% diff.
Manganese 1.43mg 0.476mg 41%
Vitamin B1 0.403mg 0.541mg 12%
Vitamin B2 0.209mg 0.341mg 10%
Phosphorus 142mg 75mg 10%
Selenium 28.7µg 23.3µg 10%
Magnesium 51mg 15mg 9%
Fiber 4.1g 1.9g 9%
Vitamin B6 0.147mg 0.03mg 9%
Copper 0.175mg 0.101mg 8%
Saturated fat 0g 1.47g 7%
Monounsaturated fat 0.29g 3.149g 7%
Fats 1.53g 6g 7%
Iron 2.76mg 3.21mg 6%
Zinc 1.1mg 0.49mg 6%
Protein 10.2g 7.1g 6%
Vitamin B3 3.37mg 4.073mg 4%
Folate 76µg 88µg 3%
Potassium 165mg 74mg 3%
Calories 250kcal 299kcal 2%
Vitamin E 0.32mg 0.08mg 2%
Sodium 439mg 483mg 2%
Vitamin B5 0.375mg 0.302mg 1%
Vitamin K 1.5µg 2.5µg 1%
Calcium 20mg 11mg 1%
Choline 9.8mg 6.9mg 1%
Carbs 48.89g 52.6g 1%
Net carbs 44.79g 50.7g N/A
Sugar 6.12g 0.18g N/A
Polyunsaturated fat 0.936g 0.923g 0%
Tryptophan 0.088mg 0%
Threonine 0.194mg 0%
Isoleucine 0.246mg 0%
Leucine 0.49mg 0%
Lysine 0.158mg 0%
Methionine 0.126mg 0%
Phenylalanine 0.359mg 0%
Valine 0.286mg 0%
Histidine 0.159mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bagel Filo
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
26%
Bagel
30%
Filo
Minerals Daily Need Coverage Score
71%
Bagel
47%
Filo

Comparison summary

Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 5.94g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 31)
Which food contains less Sodium?
Bagel
Bagel contains less Sodium (difference - 44mg)
Which food is lower in Saturated fat?
Bagel
Bagel is lower in Saturated fat (difference - 1.47g)
Which food is richer in minerals?
Bagel
Bagel is relatively richer in minerals
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. Bagel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167533/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.