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  6. Egg bread vs. Filo

Egg bread vs. Filo — In-Depth Nutrition Comparison

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A recap on the differences between egg bread and filo

  • Egg bread is higher in choline, selenium, calcium, vitamin B2, and copper, yet filo is higher in vitamin B1.
  • Egg bread covers your daily cholesterol needs 17% more than filo.
  • Egg bread contains 12 times more choline than filo. While egg bread contains 84.3mg of choline, filo contains only 6.9mg.
  • The amount of cholesterol in filo is lower.
  • The glycemic index of 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 28% 10% 114% 54% 22% 45% 50% 65% 164%
Filo
Filo
0
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 +26.7%
Contains more CalciumCalcium +745.5%
Contains more PotassiumPotassium +55.4%
Contains more CopperCopper +60.4%
Contains more ZincZinc +61.2%
Contains more PhosphorusPhosphorus +41.3%
Contains less SodiumSodium -21.3%
Contains more SeleniumSelenium +29.2%
~equal in Iron ~3.21mg
~equal in Manganese ~0.476mg

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% 21% 5.2% 6% 110% 101% 91% 17% 15% 13% 2.3% 79% 46%
Filo
Filo
2
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +225%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +27.9%
Contains more Vitamin B3Vitamin B3 +19%
Contains more Vitamin B6Vitamin B6 +113.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +19.3%
Contains more CholineCholine +1121.7%
Contains more Vitamin B1Vitamin B1 +23.5%
Contains more Vitamin KVitamin K +177.8%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.302mg

All nutrients comparison - raw data values

Nutrient Egg bread Filo DV% diff.
Cholesterol 51mg 0mg 17%
Choline 84.3mg 6.9mg 14%
Selenium 30.1µg 23.3µg 12%
Vitamin B1 0.438mg 0.541mg 9%
Calcium 93mg 11mg 8%
Vitamin B2 0.436mg 0.341mg 7%
Vitamin A 63µg 0µg 7%
Copper 0.162mg 0.101mg 7%
Protein 9.5g 7.1g 5%
Vitamin B3 4.848mg 4.073mg 5%
Folate 105µg 88µg 4%
Phosphorus 106mg 75mg 4%
Sodium 380mg 483mg 4%
Vitamin B12 0.1µg 0µg 4%
Vitamin B6 0.064mg 0.03mg 3%
Zinc 0.79mg 0.49mg 3%
Iron 3.04mg 3.21mg 2%
Vitamin D 16IU 0IU 2%
Vitamin D 0.4µg 0µg 2%
Carbs 47.8g 52.6g 2%
Monounsaturated fat 2.302g 3.149g 2%
Fiber 2.3g 1.9g 2%
Saturated fat 1.593g 1.47g 1%
Vitamin K 0.9µg 2.5µg 1%
Polyunsaturated fat 1.106g 0.923g 1%
Calories 287kcal 299kcal 1%
Manganese 0.5mg 0.476mg 1%
Vitamin E 0.26mg 0.08mg 1%
Potassium 115mg 74mg 1%
Magnesium 19mg 15mg 1%
Fats 6g 6g 0%
Net carbs 45.5g 50.7g N/A
Sugar 1.78g 0.18g N/A
Vitamin B5 0.282mg 0.302mg 0%
Tryptophan 0.112mg 0.088mg 0%
Threonine 0.306mg 0.194mg 0%
Isoleucine 0.394mg 0.246mg 0%
Leucine 0.692mg 0.49mg 0%
Lysine 0.311mg 0.158mg 0%
Methionine 0.189mg 0.126mg 0%
Phenylalanine 0.475mg 0.359mg 0%
Valine 0.443mg 0.286mg 0%
Histidine 0.21mg 0.159mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.012g 0g N/A

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 46% 22%
Saturated fat: Sat. Fat 1.593 g
Monounsaturated fat: Mono. Fat 2.302 g
Polyunsaturated fat: Poly. Fat 1.106 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 more Poly. FatPolyunsaturated fat +19.8%
Contains more Mono. FatMonounsaturated fat +36.8%
~equal in Saturated fat ~1.47g

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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. 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.