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  6. Filo vs. Bread stuffing

Filo vs. Bread stuffing — In-Depth Nutrition Comparison

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How are filo and bread stuffing different?

  • Bread stuffing has more selenium, folate, copper, vitamin B3, phosphorus, vitamin B6, calcium, iron, and magnesium than filo.
  • Daily need coverage for selenium for bread stuffing is 45% higher.
  • Filo has less sodium.
  • Filo has a lower glycemic index (38) than bread stuffing (75).

Phyllo dough and Bread stuffing, bread, dry mix are the varieties used in this article.

Infographic

Filo vs Bread stuffing 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
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 29% 29% 22% 143% 79% 25% 60% 183% 77% 262%
Contains less SodiumSodium -65.6%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +781.8%
Contains more PotassiumPotassium +232.4%
Contains more IronIron +18.7%
Contains more CopperCopper +135.6%
Contains more ZincZinc +89.8%
Contains more PhosphorusPhosphorus +88%
Contains more ManganeseManganese +24.8%
Contains more SeleniumSelenium +106%

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
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 0% 0% 7.6% 0% 149% 93% 108% 24% 35% 2.5% 2.8% 126% 8%
Contains more Vitamin KVitamin K +127.3%
Contains more Vitamin EVitamin E +375%
Contains more Vitamin B1Vitamin B1 +10.2%
Contains more Vitamin B2Vitamin B2 +18.5%
Contains more Vitamin B3Vitamin B3 +41.6%
Contains more Vitamin B5Vitamin B5 +31.8%
Contains more Vitamin B6Vitamin B6 +406.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +90.9%
Contains more CholineCholine +111.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Filo Bread stuffing DV% diff.
Selenium 23.3µg 48µg 45%
Sodium 483mg 1405mg 40%
Folate 88µg 168µg 20%
Copper 0.101mg 0.238mg 15%
Vitamin B3 4.073mg 5.766mg 11%
Vitamin B6 0.03mg 0.152mg 9%
Calcium 11mg 97mg 9%
Phosphorus 75mg 141mg 9%
Iron 3.21mg 3.81mg 8%
Protein 7.1g 11g 8%
Carbs 52.6g 76.2g 8%
Magnesium 15mg 40mg 6%
Vitamin B1 0.541mg 0.596mg 5%
Vitamin B2 0.341mg 0.404mg 5%
Fiber 1.9g 3.2g 5%
Potassium 74mg 246mg 5%
Manganese 0.476mg 0.594mg 5%
Monounsaturated fat 3.149g 1.493g 4%
Calories 299kcal 386kcal 4%
Fats 6g 3.4g 4%
Zinc 0.49mg 0.93mg 4%
Saturated fat 1.47g 0.845g 3%
Vitamin E 0.08mg 0.38mg 2%
Vitamin B5 0.302mg 0.398mg 2%
Vitamin B12 0µg 0.02µg 1%
Vitamin K 2.5µg 1.1µg 1%
Choline 6.9mg 14.6mg 1%
Polyunsaturated fat 0.923g 0.713g 1%
Net carbs 50.7g 73g N/A
Cholesterol 0mg 1mg 0%
Sugar 0.18g 8.27g N/A
Tryptophan 0.088mg 0.139mg 0%
Threonine 0.194mg 0.329mg 0%
Isoleucine 0.246mg 0.404mg 0%
Leucine 0.49mg 0.774mg 0%
Lysine 0.158mg 0.317mg 0%
Methionine 0.126mg 0.193mg 0%
Phenylalanine 0.359mg 0.553mg 0%
Valine 0.286mg 0.464mg 0%
Histidine 0.159mg 0.251mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
Filo
2
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
11% 3% 76% 4% 5%
Protein: 11 g
Fats: 3.4 g
Carbs: 76.2 g
Water: 4.2 g
Other: 5.2 g
Contains more FatsFats +76.5%
Contains more WaterWater +676.2%
Contains more ProteinProtein +54.9%
Contains more CarbsCarbs +44.9%
Contains more OtherOther +205.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
28% 49% 23%
Saturated fat: Sat. Fat 0.845 g
Monounsaturated fat: Mono. Fat 1.493 g
Polyunsaturated fat: Poly. Fat 0.713 g
Contains more Mono. FatMonounsaturated fat +110.9%
Contains more Poly. FatPolyunsaturated fat +29.5%
Contains less Sat. FatSaturated fat -42.5%

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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. Bread stuffing - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174930/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.