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Filo vs. Banana bread — In-Depth Nutrition Comparison

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What are the differences between filo and banana bread?

  • Filo is higher in vitamin B1, iron, selenium, vitamin B3, folate, manganese, and vitamin B2; however, banana bread is richer in vitamin A and vitamin B6.
  • Filo's daily need coverage for vitamin B1 is 31% more.
  • Banana bread contains 3 times less vitamin B3 than filo. Filo contains 4.073mg of vitamin B3, while banana bread contains 1.446mg.
  • Filo has a lower glycemic index (38) than banana bread (54).

We used Phyllo dough and Bread, banana, prepared from recipe, made with margarine types in this article.

Infographic

Filo vs Banana bread 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.
Filo
6
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 6.3% 12% 53% 24% 9.5% 25% 39% 27% 66%
Contains more IronIron +129.3%
Contains more CopperCopper +40.3%
Contains more ZincZinc +40%
Contains more PhosphorusPhosphorus +29.3%
Contains more ManganeseManganese +127.8%
Contains more SeleniumSelenium +92.6%
Contains more CalciumCalcium +90.9%
Contains more PotassiumPotassium +81.1%
Contains less SodiumSodium -37.5%
~equal in Magnesium ~14mg

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.
Filo
8
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%
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 5.7% 35% 0% 0% 43% 46% 27% 16% 35% 13% 0% 25% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +214.5%
Contains more Vitamin B2Vitamin B2 +70.5%
Contains more Vitamin B3Vitamin B3 +181.7%
Contains more Vitamin B5Vitamin B5 +12.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +166.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +400%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Filo Banana bread DV% diff.
Vitamin B1 0.541mg 0.172mg 31%
Iron 3.21mg 1.4mg 23%
Selenium 23.3µg 12.1µg 20%
Vitamin B3 4.073mg 1.446mg 16%
Polyunsaturated fat 0.923g 3.13g 15%
Cholesterol 0mg 43mg 14%
Folate 88µg 33µg 14%
Manganese 0.476mg 0.209mg 12%
Vitamin A 0µg 106µg 12%
Vitamin B2 0.341mg 0.2mg 11%
Vitamin B6 0.03mg 0.15mg 9%
Sodium 483mg 302mg 8%
Fats 6g 10.5g 7%
Protein 7.1g 4.3g 6%
Vitamin B12 0µg 0.1µg 4%
Fiber 1.9g 1.1g 3%
Monounsaturated fat 3.149g 4.48g 3%
Copper 0.101mg 0.072mg 3%
Saturated fat 1.47g 2.237g 3%
Phosphorus 75mg 58mg 2%
Vitamin C 0mg 1.7mg 2%
Potassium 74mg 134mg 2%
Vitamin K 2.5µg 2%
Choline 6.9mg 1%
Calories 299kcal 326kcal 1%
Vitamin B5 0.302mg 0.268mg 1%
Vitamin E 0.08mg 1%
Zinc 0.49mg 0.35mg 1%
Calcium 11mg 21mg 1%
Carbs 52.6g 54.6g 1%
Net carbs 50.7g 53.5g N/A
Magnesium 15mg 14mg 0%
Sugar 0.18g N/A
Tryptophan 0.088mg 0.053mg 0%
Threonine 0.194mg 0.15mg 0%
Isoleucine 0.246mg 0.182mg 0%
Leucine 0.49mg 0.327mg 0%
Lysine 0.158mg 0.18mg 0%
Methionine 0.126mg 0.094mg 0%
Phenylalanine 0.359mg 0.218mg 0%
Valine 0.286mg 0.209mg 0%
Histidine 0.159mg 0.113mg 0%
Omega-3 - DHA 0g 0.004g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
3
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
4% 11% 55% 29%
Protein: 4.3 g
Fats: 10.5 g
Carbs: 54.6 g
Water: 29.2 g
Other: 1.4 g
Contains more ProteinProtein +65.1%
Contains more WaterWater +11.6%
Contains more OtherOther +21.4%
Contains more FatsFats +75%
~equal in Carbs ~54.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
23% 45% 32%
Saturated fat: Sat. Fat 2.237 g
Monounsaturated fat: Mono. Fat 4.48 g
Polyunsaturated fat: Poly. Fat 3.13 g
Contains less Sat. FatSaturated fat -34.3%
Contains more Mono. FatMonounsaturated fat +42.3%
Contains more Poly. FatPolyunsaturated fat +239.1%

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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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/nutrients
  2. Banana bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174906/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.