Filo vs. Bread crumbs — In-Depth Nutrition Comparison

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What are the differences between filo and bread crumbs?

The amount of vitamin B1, iron, manganese, calcium, copper, vitamin B3, vitamin B12, phosphorus, and fiber in bread crumbs is higher than in filo.
Bread crumbs' daily need coverage for vitamin B1 is 35% more.
Filo has less sodium.

We used Phyllo dough and Bread crumbs, dry, grated, plain types in this article.

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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

Bread crumbs

Contains less SodiumSodium

-34%

Contains more MagnesiumMagnesium	+186.7%
Contains more CalciumCalcium	+1563.6%
Contains more PotassiumPotassium	+164.9%
Contains more IronIron	+50.5%
Contains more CopperCopper	+152.5%
Contains more ZincZinc	+195.9%
Contains more PhosphorusPhosphorus	+120%
Contains more ManganeseManganese	+93.1%

~equal in Selenium ~25.2µg

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

Bread crumbs

Contains more Vitamin B1Vitamin B1	+78.7%
Contains more Vitamin B2Vitamin B2	+18.2%
Contains more Vitamin B3Vitamin B3	+62.9%
Contains more Vitamin B5Vitamin B5	+82.8%
Contains more Vitamin B6Vitamin B6	+303.3%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+164%
Contains more FolateFolate	+21.6%
Contains more CholineCholine	+111.6%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin E ~0.08mg

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B1	0.541mg	0.967mg	36%
Starch		59.66g	25%
Iron	3.21mg	4.83mg	20%
Manganese	0.476mg	0.919mg	19%
Copper	0.101mg	0.255mg	17%
Calcium	11mg	183mg	17%
Vitamin B3	4.073mg	6.634mg	16%
Vitamin B12	0µg	0.35µg	15%
Protein	7.1g	13.35g	13%
Phosphorus	75mg	165mg	13%
Sodium	483mg	732mg	11%
Fiber	1.9g	4.5g	10%
Zinc	0.49mg	1.45mg	9%
Polyunsaturated fat	0.923g	2.06g	8%
Magnesium	15mg	43mg	7%
Vitamin B6	0.03mg	0.121mg	7%
Carbs	52.6g	71.98g	6%
Folate	88µg	107µg	5%
Monounsaturated fat	3.149g	1.023g	5%
Vitamin B5	0.302mg	0.552mg	5%
Calories	299kcal	395kcal	5%
Vitamin B2	0.341mg	0.403mg	5%
Potassium	74mg	196mg	4%
Selenium	23.3µg	25.2µg	3%
Fructose		2.46g	3%
Vitamin K	2.5µg	6.6µg	3%
Choline	6.9mg	14.6mg	1%
Saturated fat	1.47g	1.203g	1%
Fats	6g	5.3g	1%
Net carbs	50.7g	67.48g	N/A
Sugar	0.18g	6.2g	N/A
Vitamin E	0.08mg	0.08mg	0%
Tryptophan	0.088mg	0.162mg	0%
Threonine	0.194mg	0.427mg	0%
Isoleucine	0.246mg	0.544mg	0%
Leucine	0.49mg	0.963mg	0%
Lysine	0.158mg	0.43mg	0%
Methionine	0.126mg	0.232mg	0%
Phenylalanine	0.359mg	0.655mg	0%
Valine	0.286mg	0.6mg	0%
Histidine	0.159mg	0.296mg	0%