Filo vs. Naan — In-Depth Nutrition Comparison
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A recap on differences between filo and naan
- Filo is higher in vitamin B1, selenium, iron, folate, and vitamin B2, yet naan is higher in manganese, phosphorus, magnesium, fiber, and vitamin E.
- Naan covers your daily manganese needs 40% more than filo.
- Filo contains 6 times more folate than naan. While filo contains 88µg of folate, naan contains only 16µg.
- The glycemic index of filo is lower.
Food varieties used in this article are Phyllo dough and Bread, naan, whole wheat, commercially prepared, refrigerated.
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 | +85.5% |
| Contains more SeleniumSelenium | +104.4% |
| Contains more MagnesiumMagnesium | +353.3% |
| Contains more CalciumCalcium | +436.4% |
| Contains more PotassiumPotassium | +150% |
| Contains more CopperCopper | +56.4% |
| Contains more ZincZinc | +153.1% |
| Contains more PhosphorusPhosphorus | +150.7% |
| Contains more ManganeseManganese | +194.1% |
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 | +207.4% |
| Contains more Vitamin B2Vitamin B2 | +89.4% |
| Contains more Vitamin B3Vitamin B3 | +13.8% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +450% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1550% |
| Contains more Vitamin B6Vitamin B6 | +326.7% |
| Contains more Vitamin KVitamin K | +32% |
| Contains more CholineCholine | +46.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.476mg | 1.4mg | 40% |
| Vitamin B1 | 0.541mg | 0.176mg | 30% |
| Selenium | 23.3µg | 11.4µg | 22% |
| Iron | 3.21mg | 1.73mg | 19% |
| Folate | 88µg | 16µg | 18% |
| Phosphorus | 75mg | 188mg | 16% |
| Starch | 36g | 15% | |
| Magnesium | 15mg | 68mg | 13% |
| Vitamin B2 | 0.341mg | 0.18mg | 12% |
| Fiber | 1.9g | 4.8g | 12% |
| Vitamin E | 0.08mg | 1.32mg | 8% |
| Vitamin B6 | 0.03mg | 0.128mg | 8% |
| Saturated fat | 1.47g | 2.907g | 7% |
| Zinc | 0.49mg | 1.24mg | 7% |
| Protein | 7.1g | 10.2g | 6% |
| Copper | 0.101mg | 0.158mg | 6% |
| Vitamin B5 | 0.302mg | 6% | |
| Calcium | 11mg | 59mg | 5% |
| Potassium | 74mg | 185mg | 3% |
| Monounsaturated fat | 3.149g | 1.946g | 3% |
| Vitamin B3 | 4.073mg | 3.58mg | 3% |
| Carbs | 52.6g | 46.21g | 2% |
| Polyunsaturated fat | 0.923g | 1.258g | 2% |
| Choline | 6.9mg | 10.1mg | 1% |
| Vitamin K | 2.5µg | 3.3µg | 1% |
| Calories | 299kcal | 286kcal | 1% |
| Sodium | 483mg | 467mg | 1% |
| Fats | 6g | 6.7g | 1% |
| Fructose | 0.8g | 1% | |
| Net carbs | 50.7g | 41.41g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Sugar | 0.18g | 3.4g | N/A |
| Vitamin A | 0µg | 2µg | 0% |
| Tryptophan | 0.088mg | 0% | |
| Threonine | 0.194mg | 0% | |
| Isoleucine | 0.246mg | 0% | |
| Leucine | 0.49mg | 0% | |
| Lysine | 0.158mg | 0% | |
| Methionine | 0.126mg | 0% | |
| Phenylalanine | 0.359mg | 0% | |
| Valine | 0.286mg | 0% | |
| Histidine | 0.159mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +13.8% |
| Contains more ProteinProtein | +43.7% |
| Contains more FatsFats | +11.7% |
| Contains more OtherOther | +17.1% |
~equal in
Water
~34.9g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -49.4% |
| Contains more Mono. FatMonounsaturated fat | +61.8% |
| Contains more Poly. FatPolyunsaturated fat | +36.3% |
