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  6. Wheat Bread vs. Filo

Wheat Bread vs. Filo — In-Depth Nutrition Comparison

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Summary of differences between Wheat Bread and Filo

  • Filo has less Manganese, Selenium, Phosphorus, Calcium, Vitamin B3, Fiber, Iron, Copper, Magnesium, and Vitamin B6 than Wheat Bread.
  • Wheat Bread covers your daily need of Manganese 39% more than Filo.
  • Wheat Bread has 15 times more Calcium than Filo. While Wheat Bread has 165mg of Calcium, Filo has only 11mg.

These are the specific foods used in this comparison Bread, wheat, toasted and Phyllo dough.

Infographic

Wheat 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.
Wheat Bread
Wheat Bread
9
:
1
Filo
Filo
Contains more Calcium +1400%
Contains more Iron +27.4%
Contains more Magnesium +293.3%
Contains more Phosphorus +150.7%
Contains more Potassium +201.4%
Contains more Zinc +200%
Contains more Copper +96%
Contains more Manganese +189.3%
Contains more Selenium +43.3%
Contains less Sodium -19.6%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Contains more Calcium +1400%
Contains more Iron +27.4%
Contains more Magnesium +293.3%
Contains more Phosphorus +150.7%
Contains more Potassium +201.4%
Contains more Zinc +200%
Contains more Copper +96%
Contains more Manganese +189.3%
Contains more Selenium +43.3%
Contains less Sodium -19.6%

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.
Wheat Bread
Wheat Bread
7
:
2
Filo
Filo
Contains more Vitamin E +200%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +12%
Contains more Vitamin B3 +53.4%
Contains more Vitamin B5 +51%
Contains more Vitamin B6 +410%
Contains more Vitamin K +128%
Contains more Vitamin B1 +23.2%
Equal in Folate - 88
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
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 E +200%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +12%
Contains more Vitamin B3 +53.4%
Contains more Vitamin B5 +51%
Contains more Vitamin B6 +410%
Contains more Vitamin K +128%
Contains more Vitamin B1 +23.2%
Equal in Folate - 88

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
3
:
2
Filo
Filo
Contains more Protein +82.5%
Contains more Other +62.9%
Contains more Fats +40.5%
Contains more Water +34.5%
Equal in Carbs - 52.6
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 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 +82.5%
Contains more Other +62.9%
Contains more Fats +40.5%
Contains more Water +34.5%
Equal in Carbs - 52.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
2
:
1
Filo
Filo
Contains less Saturated Fat -32.7%
Contains more Polyunsaturated fat +86.3%
Contains more Monounsaturated Fat +209%
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Contains less Saturated Fat -32.7%
Contains more Polyunsaturated fat +86.3%
Contains more Monounsaturated Fat +209%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Bread Filo Opinion
Net carbs 51.07g 50.7g Wheat Bread
Protein 12.96g 7.1g Wheat Bread
Fats 4.27g 6g Filo
Carbs 55.77g 52.6g Wheat Bread
Calories 313kcal 299kcal Wheat Bread
Sugar 6.42g 0.18g Filo
Fiber 4.7g 1.9g Wheat Bread
Calcium 165mg 11mg Wheat Bread
Iron 4.09mg 3.21mg Wheat Bread
Magnesium 59mg 15mg Wheat Bread
Phosphorus 188mg 75mg Wheat Bread
Potassium 223mg 74mg Wheat Bread
Sodium 601mg 483mg Filo
Zinc 1.47mg 0.49mg Wheat Bread
Copper 0.198mg 0.101mg Wheat Bread
Manganese 1.377mg 0.476mg Wheat Bread
Selenium 33.4µg 23.3µg Wheat Bread
Vitamin E 0.24mg 0.08mg Wheat Bread
Vitamin C 0.2mg 0mg Wheat Bread
Vitamin B1 0.439mg 0.541mg Filo
Vitamin B2 0.382mg 0.341mg Wheat Bread
Vitamin B3 6.25mg 4.073mg Wheat Bread
Vitamin B5 0.456mg 0.302mg Wheat Bread
Vitamin B6 0.153mg 0.03mg Wheat Bread
Folate 86µg 88µg Filo
Vitamin K 5.7µg 2.5µg Wheat Bread
Tryptophan 0.092mg 0.088mg Wheat Bread
Threonine 0.299mg 0.194mg Wheat Bread
Isoleucine 0.258mg 0.246mg Wheat Bread
Leucine 0.461mg 0.49mg Filo
Lysine 0.215mg 0.158mg Wheat Bread
Methionine 0.105mg 0.126mg Filo
Phenylalanine 0.315mg 0.359mg Filo
Valine 0.31mg 0.286mg Wheat Bread
Histidine 0.15mg 0.159mg Filo
Saturated Fat 0.989g 1.47g Wheat Bread
Monounsaturated Fat 1.019g 3.149g Filo
Polyunsaturated fat 1.72g 0.923g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat 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
38%
Wheat Bread
32%
Filo
Minerals Daily Need Coverage Score
89%
Wheat Bread
47%
Filo

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is lower in Saturated Fat?
Wheat Bread
Wheat Bread is lower in Saturated Fat (difference - 0.481g)
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 6.24g)
Which food contains less Sodium?
Filo
Filo contains less Sodium (difference - 118mg)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 22)
Which food is cheaper?
Filo
Filo is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.