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  6. Egg bread vs. Filo

Egg bread vs. Filo — In-Depth Nutrition Comparison

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A recap on differences between Egg bread and Filo

  • Egg bread is higher in Choline, Selenium, Calcium, Vitamin B2, Vitamin A RAE, and Copper, yet Filo is higher in Vitamin B1.
  • Egg bread covers your daily Cholesterol needs 17% more than Filo.
  • The amount of Cholesterol in Filo is lower.

Food varieties used in this article are Bread, egg and Phyllo dough.

Infographic

Egg 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.
Egg bread
Egg bread
9
:
1
Filo
Filo
Contains more Calcium +745.5%
Contains more Magnesium +26.7%
Contains more Phosphorus +41.3%
Contains more Potassium +55.4%
Contains less Sodium -21.3%
Contains more Zinc +61.2%
Contains more Copper +60.4%
Contains more Selenium +29.2%
Equal in Iron - 3.21
Equal in Manganese - 0.476
Egg bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 114% 14% 46% 11% 50% 22% 54% 66% 165%
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Contains more Calcium +745.5%
Contains more Magnesium +26.7%
Contains more Phosphorus +41.3%
Contains more Potassium +55.4%
Contains less Sodium -21.3%
Contains more Zinc +61.2%
Contains more Copper +60.4%
Contains more Selenium +29.2%
Equal in Iron - 3.21
Equal in Manganese - 0.476

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.
Egg bread
Egg bread
8
:
3
Filo
Filo
Contains more Vitamin A +∞%
Contains more Vitamin E +225%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +27.9%
Contains more Vitamin B3 +19%
Contains more Vitamin B6 +113.3%
Contains more Folate +19.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +23.5%
Contains more Vitamin K +177.8%
Equal in Vitamin B5 - 0.302
Egg bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 6% 12% 0% 110% 101% 91% 17% 15% 79% 13% 3%
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 A +∞%
Contains more Vitamin E +225%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +27.9%
Contains more Vitamin B3 +19%
Contains more Vitamin B6 +113.3%
Contains more Folate +19.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +23.5%
Contains more Vitamin K +177.8%
Equal in Vitamin B5 - 0.302

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg bread
Egg bread
3
:
1
Filo
Filo
Contains more Protein +33.8%
Contains more Other +17.6%
Equal in Fats - 6
Equal in Carbs - 52.6
Equal in Water - 32.6
Egg bread
10% 6% 48% 35% 2%
Protein: 9.5 g
Fats: 6 g
Carbs: 47.8 g
Water: 34.7 g
Other: 2 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 +33.8%
Contains more Other +17.6%
Equal in Fats - 6
Equal in Carbs - 52.6
Equal in Water - 32.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg bread
Egg bread
1
:
2
Filo
Filo
Contains more Polyunsaturated fat +19.8%
Contains more Monounsaturated Fat +36.8%
Equal in Saturated Fat - 1.47
Egg bread
32% 46% 22%
Saturated Fat: 1.593 g
Monounsaturated Fat: 2.302 g
Polyunsaturated fat: 1.106 g
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Contains more Polyunsaturated fat +19.8%
Contains more Monounsaturated Fat +36.8%
Equal in Saturated Fat - 1.47

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg bread Filo Opinion
Net carbs 45.5g 50.7g Filo
Protein 9.5g 7.1g Egg bread
Fats 6g 6g
Carbs 47.8g 52.6g Filo
Calories 287kcal 299kcal Filo
Sugar 1.78g 0.18g Filo
Fiber 2.3g 1.9g Egg bread
Calcium 93mg 11mg Egg bread
Iron 3.04mg 3.21mg Filo
Magnesium 19mg 15mg Egg bread
Phosphorus 106mg 75mg Egg bread
Potassium 115mg 74mg Egg bread
Sodium 380mg 483mg Egg bread
Zinc 0.79mg 0.49mg Egg bread
Copper 0.162mg 0.101mg Egg bread
Manganese 0.5mg 0.476mg Egg bread
Selenium 30.1µg 23.3µg Egg bread
Vitamin A 211IU 0IU Egg bread
Vitamin A RAE 63µg 0µg Egg bread
Vitamin E 0.26mg 0.08mg Egg bread
Vitamin D 16IU 0IU Egg bread
Vitamin D 0.4µg 0µg Egg bread
Vitamin B1 0.438mg 0.541mg Filo
Vitamin B2 0.436mg 0.341mg Egg bread
Vitamin B3 4.848mg 4.073mg Egg bread
Vitamin B5 0.282mg 0.302mg Filo
Vitamin B6 0.064mg 0.03mg Egg bread
Folate 105µg 88µg Egg bread
Vitamin B12 0.1µg 0µg Egg bread
Vitamin K 0.9µg 2.5µg Filo
Tryptophan 0.112mg 0.088mg Egg bread
Threonine 0.306mg 0.194mg Egg bread
Isoleucine 0.394mg 0.246mg Egg bread
Leucine 0.692mg 0.49mg Egg bread
Lysine 0.311mg 0.158mg Egg bread
Methionine 0.189mg 0.126mg Egg bread
Phenylalanine 0.475mg 0.359mg Egg bread
Valine 0.443mg 0.286mg Egg bread
Histidine 0.21mg 0.159mg Egg bread
Cholesterol 51mg 0mg Filo
Saturated Fat 1.593g 1.47g Filo
Omega-3 - DHA 0.012g 0g Egg bread
Omega-3 - EPA 0.001g 0g Egg bread
Monounsaturated Fat 2.302g 3.149g Filo
Polyunsaturated fat 1.106g 0.923g Egg bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg bread Filo
Low Fats diet Equal
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%
Egg bread
32%
Filo
Minerals Daily Need Coverage Score
57%
Egg bread
47%
Filo

Comparison summary

Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 1.6g)
Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 51mg)
Which food is lower in Saturated Fat?
Filo
Filo is lower in Saturated Fat (difference - 0.123g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Egg bread
Egg bread contains less Sodium (difference - 103mg)
Which food is richer in minerals?
Egg bread
Egg bread is relatively richer in minerals
Which food is richer in vitamins?
Egg bread
Egg bread is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Egg bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172673/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.