Filo vs. French rolls — In-Depth Nutrition Comparison
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What are the differences between filo and french rolls?
- Filo is higher in iron and monounsaturated fat; however, french rolls are richer in selenium, calcium, folate, and fiber.
- French rolls contain 2 times less monounsaturated fat than filo. Filo contains 3.149g of monounsaturated fat, while french rolls contain 1.961g.
- Filo has a lower glycemic index (38) than french rolls (63).
We used Phyllo dough and Rolls, french types in this article.
Infographic
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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 IronIron | +18.5% |
| Contains less SodiumSodium | -15.9% |
| Contains more MagnesiumMagnesium | +33.3% |
| Contains more CalciumCalcium | +727.3% |
| Contains more PotassiumPotassium | +54.1% |
| Contains more CopperCopper | +33.7% |
| Contains more ZincZinc | +83.7% |
| Contains more PhosphorusPhosphorus | +12% |
| Contains more ManganeseManganese | +17.4% |
| Contains more SeleniumSelenium | +19.7% |
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 B2Vitamin B2 | +13.7% |
| Contains more Vitamin KVitamin K | +38.9% |
| Contains more Vitamin EVitamin E | +275% |
| Contains more Vitamin B5Vitamin B5 | +49.7% |
| Contains more Vitamin B6Vitamin B6 | +30% |
| Contains more FolateFolate | +28.4% |
| Contains more CholineCholine | +114.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Methionine | 0.126mg | 153mg | 15% |
| Selenium | 23.3µg | 27.9µg | 8% |
| Calcium | 11mg | 91mg | 8% |
| Iron | 3.21mg | 2.71mg | 6% |
| Folate | 88µg | 113µg | 6% |
| Fiber | 1.9g | 3.2g | 5% |
| Copper | 0.101mg | 0.135mg | 4% |
| Manganese | 0.476mg | 0.559mg | 4% |
| Sodium | 483mg | 574mg | 4% |
| Zinc | 0.49mg | 0.9mg | 4% |
| Protein | 7.1g | 8.6g | 3% |
| Vitamin B2 | 0.341mg | 0.3mg | 3% |
| Vitamin B5 | 0.302mg | 0.452mg | 3% |
| Monounsaturated fat | 3.149g | 1.961g | 3% |
| Fats | 6g | 4.3g | 3% |
| Saturated fat | 1.47g | 0.962g | 2% |
| Vitamin B1 | 0.541mg | 0.523mg | 2% |
| Vitamin B3 | 4.073mg | 4.352mg | 2% |
| Choline | 6.9mg | 14.8mg | 1% |
| Vitamin K | 2.5µg | 1.8µg | 1% |
| Polyunsaturated fat | 0.923g | 0.834g | 1% |
| Calories | 299kcal | 277kcal | 1% |
| Vitamin B6 | 0.03mg | 0.039mg | 1% |
| Vitamin E | 0.08mg | 0.3mg | 1% |
| Phosphorus | 75mg | 84mg | 1% |
| Potassium | 74mg | 114mg | 1% |
| Magnesium | 15mg | 20mg | 1% |
| Carbs | 52.6g | 50.2g | 1% |
| Net carbs | 50.7g | 47g | N/A |
| Sugar | 0.18g | 0.31g | N/A |
| Tryptophan | 0.088mg | 0.099mg | 0% |
| Threonine | 0.194mg | 0.255mg | 0% |
| Isoleucine | 0.246mg | 0.336mg | 0% |
| Leucine | 0.49mg | 0.608mg | 0% |
| Lysine | 0.158mg | 0.231mg | 0% |
| Phenylalanine | 0.359mg | 0.422mg | 0% |
| Valine | 0.286mg | 0.38mg | 0% |
| Histidine | 0.159mg | 0.188mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.1 g
Fats:
6 g
Carbs:
52.6 g
Water:
32.6 g
Other:
1.7 g
Protein:
8.6 g
Fats:
4.3 g
Carbs:
50.2 g
Water:
34.8 g
Other:
2.1 g
| Contains more FatsFats | +39.5% |
| Contains more ProteinProtein | +21.1% |
| Contains more OtherOther | +23.5% |
~equal in
Carbs
~50.2g
~equal in
Water
~34.8g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.47 g
Monounsaturated fat:
Mono. Fat
3.149 g
Polyunsaturated fat:
Poly. Fat
0.923 g
Saturated fat:
Sat. Fat
0.962 g
Monounsaturated fat:
Mono. Fat
1.961 g
Polyunsaturated fat:
Poly. Fat
0.834 g
| Contains more Mono. FatMonounsaturated fat | +60.6% |
| Contains less Sat. FatSaturated fat | -34.6% |
~equal in
Polyunsaturated fat
~0.834g
