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.
- The glycemic index of filo is lower.
Food varieties used in this article are Phyllo dough and Bread, egg.
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Cholesterol | 0mg | 51mg | 17% |
| Choline | 6.9mg | 84.3mg | 14% |
| Selenium | 23.3µg | 30.1µg | 12% |
| Vitamin B1 | 0.541mg | 0.438mg | 9% |
| Calcium | 11mg | 93mg | 8% |
| Vitamin B2 | 0.341mg | 0.436mg | 7% |
| Vitamin A | 0µg | 63µg | 7% |
| Copper | 0.101mg | 0.162mg | 7% |
| Protein | 7.1g | 9.5g | 5% |
| Vitamin B3 | 4.073mg | 4.848mg | 5% |
| Folate | 88µg | 105µg | 4% |
| Phosphorus | 75mg | 106mg | 4% |
| Sodium | 483mg | 380mg | 4% |
| Vitamin B12 | 0µg | 0.1µg | 4% |
| Vitamin B6 | 0.03mg | 0.064mg | 3% |
| Zinc | 0.49mg | 0.79mg | 3% |
| Iron | 3.21mg | 3.04mg | 2% |
| Vitamin D | 0IU | 16IU | 2% |
| Vitamin D | 0µg | 0.4µg | 2% |
| Carbs | 52.6g | 47.8g | 2% |
| Monounsaturated fat | 3.149g | 2.302g | 2% |
| Fiber | 1.9g | 2.3g | 2% |
| Saturated fat | 1.47g | 1.593g | 1% |
| Vitamin K | 2.5µg | 0.9µg | 1% |
| Polyunsaturated fat | 0.923g | 1.106g | 1% |
| Calories | 299kcal | 287kcal | 1% |
| Manganese | 0.476mg | 0.5mg | 1% |
| Vitamin E | 0.08mg | 0.26mg | 1% |
| Potassium | 74mg | 115mg | 1% |
| Magnesium | 15mg | 19mg | 1% |
| Fats | 6g | 6g | 0% |
| Net carbs | 50.7g | 45.5g | N/A |
| Sugar | 0.18g | 1.78g | N/A |
| Vitamin B5 | 0.302mg | 0.282mg | 0% |
| Tryptophan | 0.088mg | 0.112mg | 0% |
| Threonine | 0.194mg | 0.306mg | 0% |
| Isoleucine | 0.246mg | 0.394mg | 0% |
| Leucine | 0.49mg | 0.692mg | 0% |
| Lysine | 0.158mg | 0.311mg | 0% |
| Methionine | 0.126mg | 0.189mg | 0% |
| Phenylalanine | 0.359mg | 0.475mg | 0% |
| Valine | 0.286mg | 0.443mg | 0% |
| Histidine | 0.159mg | 0.21mg | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.012g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet | Equal | |
| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
39%
Minerals Daily Need Coverage Score
47%
57%
Comparison summary
Which food is lower in Cholesterol?
Filo is lower in Cholesterol (difference - 51mg)
Which food is lower in Sugar?
Filo is lower in Sugar (difference - 1.6g)
Which food is lower in Saturated fat?
Filo is lower in Saturated fat (difference - 0.123g)
Which food is lower in glycemic index?
Filo is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Egg bread contains less Sodium (difference - 103mg)
Which food is richer in minerals?
Egg bread is relatively richer in minerals
Which food is richer in vitamins?
Egg bread is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)