Filo vs. French toast — In-Depth Nutrition Comparison

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What are the differences between filo and french toast?

Filo is higher in vitamin B1, iron, vitamin B3, manganese, and folate; however, french toast is richer in vitamin B12, vitamin A, and calcium.
French toast's daily need coverage for cholesterol is 39% more.
French toast contains 3 times less vitamin B1 than filo. Filo contains 0.541mg of vitamin B1, while french toast contains 0.204mg.
Filo has less saturated fat.
Filo has a lower glycemic index (38) than french toast (67).

We used Phyllo dough and French toast, prepared from recipe, made with low fat (2%) milk types in this article.

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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.

Filo

French toast

Contains more IronIron	+92.2%
Contains more CopperCopper	+74.1%
Contains more ManganeseManganese	+153.2%
Contains more SeleniumSelenium	+15.9%

Contains more MagnesiumMagnesium	+13.3%
Contains more CalciumCalcium	+809.1%
Contains more PotassiumPotassium	+81.1%
Contains more ZincZinc	+36.7%
Contains more PhosphorusPhosphorus	+56%

~equal in Sodium ~479mg

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

French toast

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+165.2%
Contains more Vitamin B3Vitamin B3	+150.2%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+104.7%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B5Vitamin B5	+81.8%
Contains more Vitamin B6Vitamin B6	+146.7%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin D ~µg

~equal in Vitamin B2 ~0.321mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Cholesterol	0mg	116mg	39%
Vitamin B1	0.541mg	0.204mg	28%
Iron	3.21mg	1.67mg	19%
Vitamin B3	4.073mg	1.628mg	15%
Vitamin A	0µg	124µg	14%
Vitamin B12	0µg	0.31µg	13%
Manganese	0.476mg	0.188mg	13%
Polyunsaturated fat	0.923g	2.594g	11%
Folate	88µg	43µg	11%
Carbs	52.6g	25g	9%
Calcium	11mg	100mg	9%
Fiber	1.9g		8%
Fats	6g	10.8g	7%
Selenium	23.3µg	20.1µg	6%
Saturated fat	1.47g	2.723g	6%
Phosphorus	75mg	117mg	6%
Vitamin B5	0.302mg	0.549mg	5%
Copper	0.101mg	0.058mg	5%
Calories	299kcal	229kcal	4%
Vitamin B6	0.03mg	0.074mg	3%
Monounsaturated fat	3.149g	4.524g	3%
Vitamin K	2.5µg		2%
Vitamin B2	0.341mg	0.321mg	2%
Zinc	0.49mg	0.67mg	2%
Potassium	74mg	134mg	2%
Protein	7.1g	7.7g	1%
Vitamin E	0.08mg		1%
Choline	6.9mg		1%
Vitamin C	0mg	0.3mg	0%
Net carbs	50.7g	25g	N/A
Magnesium	15mg	17mg	0%
Sugar	0.18g		N/A
Sodium	483mg	479mg	0%
Tryptophan	0.088mg	0.094mg	0%
Threonine	0.194mg	0.305mg	0%
Isoleucine	0.246mg	0.375mg	0%
Leucine	0.49mg	0.621mg	0%
Lysine	0.158mg	0.413mg	0%
Methionine	0.126mg	0.188mg	0%
Phenylalanine	0.359mg	0.389mg	0%
Valine	0.286mg	0.419mg	0%
Histidine	0.159mg	0.179mg	0%
Omega-3 - EPA	0g	0.001g	N/A
Omega-3 - DHA	0g	0.01g	N/A