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  6. Filo vs. Bread sticks

Filo vs. Bread sticks — In-Depth Nutrition Comparison

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How are Filo and Bread sticks different?

  • Bread sticks are higher than Filo in Selenium, Folate, Vitamin B2, Iron, Copper, Vitamin B3, Phosphorus, and Vitamin E .
  • Bread sticks covers your daily need of Selenium 26% more than Filo.
  • Filo is lower in Sodium.

Phyllo dough and Bread sticks, plain types were used in this article.

Infographic

Filo vs Bread sticks 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.
Filo
Filo
1
:
9
Bread sticks
Bread sticks
Contains less Sodium -32.3%
Contains more Calcium +100%
Contains more Iron +33.3%
Contains more Magnesium +113.3%
Contains more Phosphorus +61.3%
Contains more Potassium +67.6%
Contains more Zinc +79.6%
Contains more Copper +86.1%
Contains more Manganese +17%
Contains more Selenium +60.9%
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Bread sticks
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 161% 23% 52% 11% 93% 24% 63% 73% 205%
Contains less Sodium -32.3%
Contains more Calcium +100%
Contains more Iron +33.3%
Contains more Magnesium +113.3%
Contains more Phosphorus +61.3%
Contains more Potassium +67.6%
Contains more Zinc +79.6%
Contains more Copper +86.1%
Contains more Manganese +17%
Contains more Selenium +60.9%

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
Filo
1
:
7
Bread sticks
Bread sticks
Contains more Vitamin K +13.6%
Contains more Vitamin E +1162.5%
Contains more Vitamin B2 +62.2%
Contains more Vitamin B3 +29.7%
Contains more Vitamin B5 +78.8%
Contains more Vitamin B6 +143.3%
Contains more Folate +84.1%
Equal in Vitamin B1 - 0.589
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%
Bread sticks
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 148% 128% 100% 33% 17% 122% 0% 6%
Contains more Vitamin K +13.6%
Contains more Vitamin E +1162.5%
Contains more Vitamin B2 +62.2%
Contains more Vitamin B3 +29.7%
Contains more Vitamin B5 +78.8%
Contains more Vitamin B6 +143.3%
Contains more Folate +84.1%
Equal in Vitamin B1 - 0.589

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
Filo
1
:
4
Bread sticks
Bread sticks
Contains more Water +434.4%
Contains more Protein +69%
Contains more Fats +58.3%
Contains more Carbs +30%
Contains more Other +135.3%
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
Bread sticks
12% 10% 68% 6% 4%
Protein: 12 g
Fats: 9.5 g
Carbs: 68.4 g
Water: 6.1 g
Other: 4 g
Contains more Water +434.4%
Contains more Protein +69%
Contains more Fats +58.3%
Contains more Carbs +30%
Contains more Other +135.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
Filo
0
:
3
Bread sticks
Bread sticks
Contains more Monounsaturated Fat +13.3%
Contains more Polyunsaturated fat +293.1%
Equal in Saturated Fat - 1.41
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Bread sticks
16% 41% 42%
Saturated Fat: 1.41 g
Monounsaturated Fat: 3.568 g
Polyunsaturated fat: 3.628 g
Contains more Monounsaturated Fat +13.3%
Contains more Polyunsaturated fat +293.1%
Equal in Saturated Fat - 1.41

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Filo Bread sticks Opinion
Net carbs 50.7g 65.4g Bread sticks
Protein 7.1g 12g Bread sticks
Fats 6g 9.5g Bread sticks
Carbs 52.6g 68.4g Bread sticks
Calories 299kcal 412kcal Bread sticks
Sugar 0.18g 1.26g Filo
Fiber 1.9g 3g Bread sticks
Calcium 11mg 22mg Bread sticks
Iron 3.21mg 4.28mg Bread sticks
Magnesium 15mg 32mg Bread sticks
Phosphorus 75mg 121mg Bread sticks
Potassium 74mg 124mg Bread sticks
Sodium 483mg 713mg Filo
Zinc 0.49mg 0.88mg Bread sticks
Copper 0.101mg 0.188mg Bread sticks
Manganese 0.476mg 0.557mg Bread sticks
Selenium 23.3µg 37.5µg Bread sticks
Vitamin E 0.08mg 1.01mg Bread sticks
Vitamin B1 0.541mg 0.589mg Bread sticks
Vitamin B2 0.341mg 0.553mg Bread sticks
Vitamin B3 4.073mg 5.281mg Bread sticks
Vitamin B5 0.302mg 0.54mg Bread sticks
Vitamin B6 0.03mg 0.073mg Bread sticks
Folate 88µg 162µg Bread sticks
Vitamin K 2.5µg 2.2µg Filo
Tryptophan 0.088mg 0.139mg Bread sticks
Threonine 0.194mg 0.338mg Bread sticks
Isoleucine 0.246mg 0.458mg Bread sticks
Leucine 0.49mg 0.835mg Bread sticks
Lysine 0.158mg 0.281mg Bread sticks
Methionine 0.126mg 0.212mg Bread sticks
Phenylalanine 0.359mg 0.59mg Bread sticks
Valine 0.286mg 0.516mg Bread sticks
Histidine 0.159mg 0.258mg Bread sticks
Saturated Fat 1.47g 1.41g Bread sticks
Monounsaturated Fat 3.149g 3.568g Bread sticks
Polyunsaturated fat 0.923g 3.628g Bread sticks

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Bread sticks
Low Fats diet ok
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
32%
Filo
48%
Bread sticks
Minerals Daily Need Coverage Score
47%
Filo
71%
Bread sticks

Comparison summary

Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 1.08g)
Which food contains less Sodium?
Filo
Filo contains less Sodium (difference - 230mg)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 29)
Which food is lower in Saturated Fat?
Bread sticks
Bread sticks is lower in Saturated Fat (difference - 0.06g)
Which food is richer in minerals?
Bread sticks
Bread sticks is relatively richer in minerals
Which food is richer in vitamins?
Bread sticks
Bread sticks is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/nutrients
  2. Bread sticks - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174929/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.