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  6. Bread stuffing vs. Filo

Bread stuffing vs. Filo — In-Depth Nutrition Comparison

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How are bread stuffing and filo different?

  • Bread stuffing has more selenium, folate, copper, vitamin B3, phosphorus, vitamin B6, calcium, iron, and magnesium than filo.
  • Daily need coverage for selenium for bread stuffing is 45% higher.
  • Bread stuffing contains 9 times more calcium than filo. While bread stuffing contains 97mg of calcium, filo contains only 11mg.
  • Filo has less sodium.
  • Filo has a lower glycemic index (38) than bread stuffing (75).

Bread stuffing, bread, dry mix and Phyllo dough are the varieties used in this article.

Infographic

Bread stuffing 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 29% 22% 143% 79% 25% 60% 183% 77% 262%
Filo
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 +166.7%
Contains more CalciumCalcium +781.8%
Contains more PotassiumPotassium +232.4%
Contains more IronIron +18.7%
Contains more CopperCopper +135.6%
Contains more ZincZinc +89.8%
Contains more PhosphorusPhosphorus +88%
Contains more ManganeseManganese +24.8%
Contains more SeleniumSelenium +106%
Contains less SodiumSodium -65.6%

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.
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% 7.6% 0% 149% 93% 108% 24% 35% 2.5% 2.8% 126% 8%
Filo
Filo
1
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 +375%
Contains more Vitamin B2Vitamin B2 +18.5%
Contains more Vitamin B3Vitamin B3 +41.6%
Contains more Vitamin B5Vitamin B5 +31.8%
Contains more Vitamin B6Vitamin B6 +406.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +90.9%
Contains more CholineCholine +111.6%
Contains more Vitamin KVitamin K +127.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.541mg

All nutrients comparison - raw data values

Nutrient Bread stuffing Filo DV% diff.
Selenium 48µg 23.3µg 45%
Sodium 1405mg 483mg 40%
Folate 168µg 88µg 20%
Copper 0.238mg 0.101mg 15%
Vitamin B3 5.766mg 4.073mg 11%
Vitamin B6 0.152mg 0.03mg 9%
Calcium 97mg 11mg 9%
Phosphorus 141mg 75mg 9%
Iron 3.81mg 3.21mg 8%
Protein 11g 7.1g 8%
Carbs 76.2g 52.6g 8%
Magnesium 40mg 15mg 6%
Vitamin B1 0.596mg 0.541mg 5%
Vitamin B2 0.404mg 0.341mg 5%
Fiber 3.2g 1.9g 5%
Potassium 246mg 74mg 5%
Manganese 0.594mg 0.476mg 5%
Monounsaturated fat 1.493g 3.149g 4%
Calories 386kcal 299kcal 4%
Fats 3.4g 6g 4%
Zinc 0.93mg 0.49mg 4%
Saturated fat 0.845g 1.47g 3%
Vitamin E 0.38mg 0.08mg 2%
Vitamin B5 0.398mg 0.302mg 2%
Vitamin B12 0.02µg 0µg 1%
Vitamin K 1.1µg 2.5µg 1%
Choline 14.6mg 6.9mg 1%
Polyunsaturated fat 0.713g 0.923g 1%
Net carbs 73g 50.7g N/A
Cholesterol 1mg 0mg 0%
Sugar 8.27g 0.18g N/A
Tryptophan 0.139mg 0.088mg 0%
Threonine 0.329mg 0.194mg 0%
Isoleucine 0.404mg 0.246mg 0%
Leucine 0.774mg 0.49mg 0%
Lysine 0.317mg 0.158mg 0%
Methionine 0.193mg 0.126mg 0%
Phenylalanine 0.553mg 0.359mg 0%
Valine 0.464mg 0.286mg 0%
Histidine 0.251mg 0.159mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 3% 76% 4% 5%
Protein: 11 g
Fats: 3.4 g
Carbs: 76.2 g
Water: 4.2 g
Other: 5.2 g
Filo
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 +54.9%
Contains more CarbsCarbs +44.9%
Contains more OtherOther +205.9%
Contains more FatsFats +76.5%
Contains more WaterWater +676.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 49% 23%
Saturated fat: Sat. Fat 0.845 g
Monounsaturated fat: Mono. Fat 1.493 g
Polyunsaturated fat: Poly. Fat 0.713 g
Filo
Filo
2
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 -42.5%
Contains more Mono. FatMonounsaturated fat +110.9%
Contains more Poly. FatPolyunsaturated fat +29.5%

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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. Bread stuffing - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174930/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.