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 for 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.
- The glycemic index of wheat Bread is higher.
These are the specific foods used in this comparison Bread, wheat, toasted and Phyllo dough.
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.
| Contains more MagnesiumMagnesium | +293.3% |
| Contains more CalciumCalcium | +1400% |
| Contains more PotassiumPotassium | +201.4% |
| Contains more IronIron | +27.4% |
| Contains more CopperCopper | +96% |
| Contains more ZincZinc | +200% |
| Contains more PhosphorusPhosphorus | +150.7% |
| Contains more ManganeseManganese | +189.3% |
| Contains more SeleniumSelenium | +43.3% |
| Contains less SodiumSodium | -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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +200% |
| Contains more Vitamin B2Vitamin B2 | +12% |
| Contains more Vitamin B3Vitamin B3 | +53.4% |
| Contains more Vitamin B5Vitamin B5 | +51% |
| Contains more Vitamin B6Vitamin B6 | +410% |
| Contains more Vitamin KVitamin K | +128% |
| Contains more CholineCholine | +220.3% |
| Contains more Vitamin B1Vitamin B1 | +23.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.96 g
Fats:
4.27 g
Carbs:
55.77 g
Water:
24.23 g
Other:
2.77 g
Protein:
7.1 g
Fats:
6 g
Carbs:
52.6 g
Water:
32.6 g
Other:
1.7 g
| Contains more ProteinProtein | +82.5% |
| Contains more OtherOther | +62.9% |
| Contains more FatsFats | +40.5% |
| Contains more WaterWater | +34.5% |
~equal in
Carbs
~52.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.989 g
Monounsaturated fat:
Mono. Fat
1.019 g
Polyunsaturated fat:
Poly. Fat
1.72 g
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 | -32.7% |
| Contains more Poly. FatPolyunsaturated fat | +86.3% |
| Contains more Mono. FatMonounsaturated 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.
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| Rich in minerals |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 1.377mg | 0.476mg | 39% |
| Selenium | 33.4µg | 23.3µg | 18% |
| Phosphorus | 188mg | 75mg | 16% |
| Calcium | 165mg | 11mg | 15% |
| Vitamin B3 | 6.25mg | 4.073mg | 14% |
| Protein | 12.96g | 7.1g | 12% |
| Copper | 0.198mg | 0.101mg | 11% |
| Iron | 4.09mg | 3.21mg | 11% |
| Fiber | 4.7g | 1.9g | 11% |
| Magnesium | 59mg | 15mg | 10% |
| Zinc | 1.47mg | 0.49mg | 9% |
| Vitamin B1 | 0.439mg | 0.541mg | 9% |
| Vitamin B6 | 0.153mg | 0.03mg | 9% |
| Monounsaturated fat | 1.019g | 3.149g | 5% |
| Sodium | 601mg | 483mg | 5% |
| Polyunsaturated fat | 1.72g | 0.923g | 5% |
| Potassium | 223mg | 74mg | 4% |
| Vitamin K | 5.7µg | 2.5µg | 3% |
| Choline | 22.1mg | 6.9mg | 3% |
| Fats | 4.27g | 6g | 3% |
| Vitamin B5 | 0.456mg | 0.302mg | 3% |
| Vitamin B2 | 0.382mg | 0.341mg | 3% |
| Saturated fat | 0.989g | 1.47g | 2% |
| Folate | 86µg | 88µg | 1% |
| Calories | 313kcal | 299kcal | 1% |
| Vitamin E | 0.24mg | 0.08mg | 1% |
| Carbs | 55.77g | 52.6g | 1% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 51.07g | 50.7g | N/A |
| Sugar | 6.42g | 0.18g | N/A |
| Tryptophan | 0.092mg | 0.088mg | 0% |
| Threonine | 0.299mg | 0.194mg | 0% |
| Isoleucine | 0.258mg | 0.246mg | 0% |
| Leucine | 0.461mg | 0.49mg | 0% |
| Lysine | 0.215mg | 0.158mg | 0% |
| Methionine | 0.105mg | 0.126mg | 0% |
| Phenylalanine | 0.315mg | 0.359mg | 0% |
| Valine | 0.31mg | 0.286mg | 0% |
| Histidine | 0.15mg | 0.159mg | 0% |
| Omega-3 - ALA | 0.161g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
36%
30%
Minerals Daily Need Coverage Score
89%
47%
Comparison summary
Which food is richer in minerals?
Wheat Bread is relatively richer in minerals
Which food is lower in Saturated fat?
Wheat Bread is lower in Saturated fat (difference - 0.481g)
Which food is richer in vitamins?
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Filo is lower in Sugar (difference - 6.24g)
Which food contains less Sodium?
Filo contains less Sodium (difference - 118mg)
Which food is lower in glycemic index?
Filo is lower in glycemic index (difference - 22)
Which food is cheaper?
Filo is cheaper (difference - $0.3)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)