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  6. Filo vs. Wheat Bread

Filo vs. Wheat Bread — In-Depth Nutrition Comparison

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Summary of differences between filo and wheat Bread

  • Filo has less manganese, selenium, phosphorus, calcium, vitamin B3, fiber, iron, copper, magnesium, and vitamin B6 than wheat Bread.
  • Wheat Bread covers your daily need for manganese, 39% more than filo.
  • The glycemic index of wheat Bread is higher.

These are the specific foods used in this comparison Phyllo dough and Bread, wheat, toasted.

Infographic

Filo vs Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains less SodiumSodium -19.6%
Contains more MagnesiumMagnesium +293.3%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +201.4%
Contains more IronIron +27.4%
Contains more CopperCopper +96%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +150.7%
Contains more ManganeseManganese +189.3%
Contains more SeleniumSelenium +43.3%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin B1Vitamin B1 +23.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B2Vitamin B2 +12%
Contains more Vitamin B3Vitamin B3 +53.4%
Contains more Vitamin B5Vitamin B5 +51%
Contains more Vitamin B6Vitamin B6 +410%
Contains more Vitamin KVitamin K +128%
Contains more CholineCholine +220.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~86µg

All nutrients comparison - raw data values

Nutrient Filo Wheat Bread DV% diff.
Manganese 0.476mg 1.377mg 39%
Selenium 23.3µg 33.4µg 18%
Phosphorus 75mg 188mg 16%
Calcium 11mg 165mg 15%
Vitamin B3 4.073mg 6.25mg 14%
Protein 7.1g 12.96g 12%
Copper 0.101mg 0.198mg 11%
Iron 3.21mg 4.09mg 11%
Fiber 1.9g 4.7g 11%
Magnesium 15mg 59mg 10%
Zinc 0.49mg 1.47mg 9%
Vitamin B1 0.541mg 0.439mg 9%
Vitamin B6 0.03mg 0.153mg 9%
Monounsaturated fat 3.149g 1.019g 5%
Sodium 483mg 601mg 5%
Polyunsaturated fat 0.923g 1.72g 5%
Potassium 74mg 223mg 4%
Vitamin K 2.5µg 5.7µg 3%
Choline 6.9mg 22.1mg 3%
Fats 6g 4.27g 3%
Vitamin B5 0.302mg 0.456mg 3%
Vitamin B2 0.341mg 0.382mg 3%
Saturated fat 1.47g 0.989g 2%
Folate 88µg 86µg 1%
Calories 299kcal 313kcal 1%
Vitamin E 0.08mg 0.24mg 1%
Carbs 52.6g 55.77g 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 50.7g 51.07g N/A
Sugar 0.18g 6.42g N/A
Tryptophan 0.088mg 0.092mg 0%
Threonine 0.194mg 0.299mg 0%
Isoleucine 0.246mg 0.258mg 0%
Leucine 0.49mg 0.461mg 0%
Lysine 0.158mg 0.215mg 0%
Methionine 0.126mg 0.105mg 0%
Phenylalanine 0.359mg 0.315mg 0%
Valine 0.286mg 0.31mg 0%
Histidine 0.159mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A

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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more FatsFats +40.5%
Contains more WaterWater +34.5%
Contains more ProteinProtein +82.5%
Contains more OtherOther +62.9%
~equal in Carbs ~55.77g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains more Mono. FatMonounsaturated fat +209%
Contains less Sat. FatSaturated fat -32.7%
Contains more Poly. FatPolyunsaturated fat +86.3%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.