Filo vs. Protein bread — In-Depth Nutrition Comparison

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Differences between filo and protein bread

Filo has more vitamin B1, while protein bread has more manganese, copper, selenium, phosphorus, zinc, magnesium, iron, calcium, and potassium.
Protein bread's daily need coverage for manganese is 43% higher.
Protein bread contains 2 times less vitamin B1 than filo. Filo contains 0.541mg of vitamin B1, while protein bread contains 0.36mg.
Filo has a lower glycemic index. The glycemic index of filo is 38, while the glycemic index of protein bread is 71.

The food types used in this comparison are Phyllo dough and Bread, protein (includes gluten).

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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

Protein bread

Contains more MagnesiumMagnesium	+333.3%
Contains more CalciumCalcium	+1027.3%
Contains more PotassiumPotassium	+335.1%
Contains more IronIron	+29.3%
Contains more CopperCopper	+312.9%
Contains more ZincZinc	+271.4%
Contains more PhosphorusPhosphorus	+146.7%
Contains less SodiumSodium	-16.4%
Contains more ManganeseManganese	+209.2%
Contains more SeleniumSelenium	+41.2%

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.

Filo

Protein bread

Contains more Vitamin B1Vitamin B1	+50.3%
Contains more Vitamin KVitamin K	+92.3%

Contains more Vitamin EVitamin E	+350%
Contains more Vitamin B2Vitamin B2	+15.5%
Contains more Vitamin B5Vitamin B5	+39.1%
Contains more Vitamin B6Vitamin B6	+136.7%
Contains more FolateFolate	+31.8%
Contains more CholineCholine	+171%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~4.289mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0.476mg	1.472mg	43%
Copper	0.101mg	0.417mg	35%
Selenium	23.3µg	32.9µg	17%
Phosphorus	75mg	185mg	16%
Vitamin B1	0.541mg	0.36mg	15%
Magnesium	15mg	65mg	12%
Zinc	0.49mg	1.82mg	12%
Iron	3.21mg	4.15mg	12%
Calcium	11mg	124mg	11%
Protein	7.1g	12.1g	10%
Folate	88µg	116µg	7%
Potassium	74mg	322mg	7%
Monounsaturated fat	3.149g	0.183g	7%
Fats	6g	2.2g	6%
Saturated fat	1.47g	0.332g	5%
Fiber	1.9g	3g	4%
Vitamin B2	0.341mg	0.394mg	4%
Vitamin B6	0.03mg	0.071mg	3%
Calories	299kcal	245kcal	3%
Sodium	483mg	404mg	3%
Carbs	52.6g	43.8g	3%
Vitamin E	0.08mg	0.36mg	2%
Choline	6.9mg	18.7mg	2%
Vitamin B5	0.302mg	0.42mg	2%
Vitamin B3	4.073mg	4.289mg	1%
Polyunsaturated fat	0.923g	1.009g	1%
Vitamin K	2.5µg	1.3µg	1%
Net carbs	50.7g	40.8g	N/A
Sugar	0.18g	1.44g	N/A
Tryptophan	0.088mg	0.148mg	0%
Threonine	0.194mg	0.366mg	0%
Isoleucine	0.246mg	0.471mg	0%
Leucine	0.49mg	0.858mg	0%
Lysine	0.158mg	0.372mg	0%
Methionine	0.126mg	0.199mg	0%
Phenylalanine	0.359mg	0.596mg	0%
Valine	0.286mg	0.518mg	0%
Histidine	0.159mg	0.271mg	0%