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  6. Filo vs. Egg bread

Filo vs. Egg bread — In-Depth Nutrition Comparison

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A recap on differences between Filo and Egg bread

  • Filo is higher in Vitamin B1, yet Egg bread is higher in Choline, Selenium, Calcium, Vitamin B2, Vitamin A, and Copper.
  • Egg bread covers your daily Cholesterol needs 17% more than Filo.

Food varieties used in this article are Phyllo dough and Bread, egg.

Infographic

Filo vs Egg 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
0
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 14% 28% 10% 114% 54% 22% 45% 50% 65% 164%
Contains more MagnesiumMagnesium +26.7%
Contains more CalciumCalcium +745.5%
Contains more PotassiumPotassium +55.4%
Contains more CopperCopper +60.4%
Contains more ZincZinc +61.2%
Contains more PhosphorusPhosphorus +41.3%
Contains less SodiumSodium -21.3%
Contains more SeleniumSelenium +29.2%
~equal in Iron ~3.04mg
~equal in Manganese ~0.5mg

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
2
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% 13% 5.2% 12% 110% 101% 91% 17% 15% 13% 2.3% 79% 46%
Contains more Vitamin B1Vitamin B1 +23.5%
Contains more Vitamin KVitamin K +177.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +225%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +27.9%
Contains more Vitamin B3Vitamin B3 +19%
Contains more Vitamin B6Vitamin B6 +113.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +19.3%
Contains more CholineCholine +1121.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.282mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
Filo
1
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
10% 6% 48% 35% 2%
Protein: 9.5 g
Fats: 6 g
Carbs: 47.8 g
Water: 34.7 g
Other: 2 g
Contains more ProteinProtein +33.8%
Contains more OtherOther +17.6%
~equal in Fats ~6g
~equal in Carbs ~47.8g
~equal in Water ~34.7g

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
32% 46% 22%
Saturated Fat: Sat. Fat 1.593 g
Monounsaturated Fat: Mono. Fat 2.302 g
Polyunsaturated fat: Poly. Fat 1.106 g
Contains more Mono. FatMonounsaturated Fat +36.8%
Contains more Poly. FatPolyunsaturated fat +19.8%
~equal in Saturated Fat ~1.593g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Filo Egg bread Opinion
Calories 299kcal 287kcal Filo
Protein 7.1g 9.5g Egg bread
Fats 6g 6g
Net carbs 50.7g 45.5g Filo
Carbs 52.6g 47.8g Filo
Cholesterol 0mg 51mg Filo
Vitamin D 0IU 16IU Egg bread
Magnesium 15mg 19mg Egg bread
Calcium 11mg 93mg Egg bread
Potassium 74mg 115mg Egg bread
Iron 3.21mg 3.04mg Filo
Sugar 0.18g 1.78g Filo
Fiber 1.9g 2.3g Egg bread
Copper 0.101mg 0.162mg Egg bread
Zinc 0.49mg 0.79mg Egg bread
Phosphorus 75mg 106mg Egg bread
Sodium 483mg 380mg Egg bread
Vitamin A 0IU 211IU Egg bread
Vitamin A 0µg 63µg Egg bread
Vitamin E 0.08mg 0.26mg Egg bread
Vitamin D 0µg 0.4µg Egg bread
Manganese 0.476mg 0.5mg Egg bread
Selenium 23.3µg 30.1µg Egg bread
Vitamin B1 0.541mg 0.438mg Filo
Vitamin B2 0.341mg 0.436mg Egg bread
Vitamin B3 4.073mg 4.848mg Egg bread
Vitamin B5 0.302mg 0.282mg Filo
Vitamin B6 0.03mg 0.064mg Egg bread
Vitamin B12 0µg 0.1µg Egg bread
Vitamin K 2.5µg 0.9µg Filo
Folate 88µg 105µg Egg bread
Choline 6.9mg 84.3mg Egg bread
Saturated Fat 1.47g 1.593g Filo
Monounsaturated Fat 3.149g 2.302g Filo
Polyunsaturated fat 0.923g 1.106g Egg bread
Tryptophan 0.088mg 0.112mg Egg bread
Threonine 0.194mg 0.306mg Egg bread
Isoleucine 0.246mg 0.394mg Egg bread
Leucine 0.49mg 0.692mg Egg bread
Lysine 0.158mg 0.311mg Egg bread
Methionine 0.126mg 0.189mg Egg bread
Phenylalanine 0.359mg 0.475mg Egg bread
Valine 0.286mg 0.443mg Egg bread
Histidine 0.159mg 0.21mg Egg bread
Omega-3 - EPA 0g 0.001g Egg bread
Omega-3 - DHA 0g 0.012g Egg bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Egg bread
Low Calories diet ok
Low Fats diet Equal
Low Carbs 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
30%
Filo
39%
Egg bread
Minerals Daily Need Coverage Score
47%
Filo
57%
Egg bread

Comparison summary

Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 51mg)
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 1.6g)
Which food is lower in Saturated Fat?
Filo
Filo is lower in Saturated Fat (difference - 0.123g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Egg bread
Egg bread contains less Sodium (difference - 103mg)
Which food is richer in minerals?
Egg bread
Egg bread is relatively richer in minerals
Which food is richer in vitamins?
Egg bread
Egg bread is relatively richer in vitamins
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. Egg bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172673/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.