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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

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
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 +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.
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
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 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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~88µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 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 -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.
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 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?

ok
ok
is better in case of low diet
Wheat Bread 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
36%
Wheat Bread
30%
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.