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Filo vs. Italian bread — In-Depth Nutrition Comparison

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Differences between filo and italian bread

  • Filo has more vitamin B1, while italian bread has more folate, copper, selenium, calcium, and fiber.
  • Italian bread's daily need coverage for folate is 26% higher.
  • Filo has a lower glycemic index. The glycemic index of filo is 38, while the glycemic index of italian bread is 59.

The food types used in this comparison are Phyllo dough and Bread, italian.

Infographic

Filo vs Italian bread 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.
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 19% 23% 9.7% 110% 64% 23% 44% 72% 61% 148%
Contains less SodiumSodium -12.2%
Contains more MagnesiumMagnesium +80%
Contains more CalciumCalcium +609.1%
Contains more PotassiumPotassium +48.6%
Contains more CopperCopper +89.1%
Contains more ZincZinc +75.5%
Contains more PhosphorusPhosphorus +37.3%
Contains more SeleniumSelenium +16.7%
~equal in Iron ~2.94mg
~equal in Manganese ~0.464mg

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
3
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% 0% 5.8% 0% 118% 67% 82% 23% 11% 0% 3% 143% 8%
Contains more Vitamin B1Vitamin B1 +14.4%
Contains more Vitamin B2Vitamin B2 +16.8%
Contains more Vitamin KVitamin K +108.3%
Contains more Vitamin EVitamin E +262.5%
Contains more Vitamin B5Vitamin B5 +25.2%
Contains more Vitamin B6Vitamin B6 +60%
Contains more FolateFolate +117%
Contains more CholineCholine +111.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~4.381mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Filo Italian bread DV% diff.
Folate 88µg 191µg 26%
Copper 0.101mg 0.191mg 10%
Selenium 23.3µg 27.2µg 7%
Calcium 11mg 78mg 7%
Saturated fat 1.47g 0g 7%
Vitamin B1 0.541mg 0.473mg 6%
Monounsaturated fat 3.149g 0.812g 6%
Fiber 1.9g 3.2g 5%
Phosphorus 75mg 103mg 4%
Vitamin B2 0.341mg 0.292mg 4%
Fats 6g 3.5g 4%
Zinc 0.49mg 0.86mg 3%
Iron 3.21mg 2.94mg 3%
Sodium 483mg 550mg 3%
Magnesium 15mg 27mg 3%
Polyunsaturated fat 0.923g 1.39g 3%
Protein 7.1g 8.8g 3%
Vitamin B5 0.302mg 0.378mg 2%
Vitamin B3 4.073mg 4.381mg 2%
Choline 6.9mg 14.6mg 1%
Vitamin K 2.5µg 1.2µg 1%
Calories 299kcal 271kcal 1%
Vitamin B6 0.03mg 0.048mg 1%
Manganese 0.476mg 0.464mg 1%
Vitamin E 0.08mg 0.29mg 1%
Potassium 74mg 110mg 1%
Carbs 52.6g 50.1g 1%
Net carbs 50.7g 46.9g N/A
Sugar 0.18g 3.17g N/A
Tryptophan 0.088mg 0.103mg 0%
Threonine 0.194mg 0.245mg 0%
Isoleucine 0.246mg 0.333mg 0%
Leucine 0.49mg 0.614mg 0%
Lysine 0.158mg 0.197mg 0%
Methionine 0.126mg 0.156mg 0%
Phenylalanine 0.359mg 0.433mg 0%
Valine 0.286mg 0.376mg 0%
Histidine 0.159mg 0.188mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
9% 4% 50% 36% 2%
Protein: 8.8 g
Fats: 3.5 g
Carbs: 50.1 g
Water: 35.7 g
Other: 1.9 g
Contains more FatsFats +71.4%
Contains more ProteinProtein +23.9%
Contains more OtherOther +11.8%
~equal in Carbs ~50.1g
~equal in Water ~35.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
37% 63%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.812 g
Polyunsaturated fat: Poly. Fat 1.39 g
Contains more Mono. FatMonounsaturated fat +287.8%
Contains less Sat. FatSaturated fat -100%
Contains more Poly. FatPolyunsaturated fat +50.6%

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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. Italian bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174913/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.