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  6. Filo vs. Pumpernickel bread

Filo vs. Pumpernickel bread — In-Depth Nutrition Comparison

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Important differences between filo and pumpernickel bread

  • Filo has more vitamin B1 and vitamin B3; however, pumpernickel bread has more manganese, copper, fiber, phosphorus, magnesium, zinc, vitamin B6, and calcium.
  • Pumpernickel bread's daily need coverage for manganese is 36% more.
  • Filo has 2 times more vitamin B1 than pumpernickel bread. Filo has 0.541mg of vitamin B1, while pumpernickel bread has 0.327mg.
  • Pumpernickel bread has a higher glycemic index than filo.

The food varieties used in the comparison are Phyllo dough and Bread, pumpernickel.

Infographic

Filo vs Pumpernickel bread infographic
Infographic link

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
Filo
2
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 39% 20% 18% 108% 96% 40% 76% 78% 170% 134%
Contains more IronIron +11.8%
Contains less SodiumSodium -19%
Contains more MagnesiumMagnesium +260%
Contains more CalciumCalcium +518.2%
Contains more PotassiumPotassium +181.1%
Contains more CopperCopper +184.2%
Contains more ZincZinc +202%
Contains more PhosphorusPhosphorus +137.3%
Contains more ManganeseManganese +174.2%
~equal in Selenium ~24.5µg

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
Filo
4
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% 8.4% 0% 82% 70% 58% 24% 29% 0% 2% 70% 8%
Contains more Vitamin B1Vitamin B1 +65.4%
Contains more Vitamin B2Vitamin B2 +11.8%
Contains more Vitamin B3Vitamin B3 +31.8%
Contains more Vitamin KVitamin K +212.5%
Contains more Vitamin EVitamin E +425%
Contains more Vitamin B5Vitamin B5 +33.8%
Contains more Vitamin B6Vitamin B6 +320%
Contains more CholineCholine +111.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~93µg

All nutrients comparison - raw data values

Nutrient Filo Pumpernickel bread DV% diff.
Manganese 0.476mg 1.305mg 36%
Copper 0.101mg 0.287mg 21%
Fiber 1.9g 6.5g 18%
Vitamin B1 0.541mg 0.327mg 18%
Phosphorus 75mg 178mg 15%
Magnesium 15mg 54mg 9%
Zinc 0.49mg 1.48mg 9%
Vitamin B6 0.03mg 0.126mg 7%
Monounsaturated fat 3.149g 0.932g 6%
Calcium 11mg 68mg 6%
Vitamin B3 4.073mg 3.091mg 6%
Saturated fat 1.47g 0.437g 5%
Sodium 483mg 596mg 5%
Fats 6g 3.1g 4%
Potassium 74mg 208mg 4%
Iron 3.21mg 2.87mg 4%
Vitamin B2 0.341mg 0.305mg 3%
Protein 7.1g 8.7g 3%
Vitamin B5 0.302mg 0.404mg 2%
Polyunsaturated fat 0.923g 1.237g 2%
Calories 299kcal 250kcal 2%
Selenium 23.3µg 24.5µg 2%
Vitamin E 0.08mg 0.42mg 2%
Carbs 52.6g 47.5g 2%
Vitamin K 2.5µg 0.8µg 1%
Folate 88µg 93µg 1%
Choline 6.9mg 14.6mg 1%
Net carbs 50.7g 41g N/A
Sugar 0.18g 0.53g N/A
Tryptophan 0.088mg 0.097mg 0%
Threonine 0.194mg 0.267mg 0%
Isoleucine 0.246mg 0.334mg 0%
Leucine 0.49mg 0.602mg 0%
Lysine 0.158mg 0.248mg 0%
Methionine 0.126mg 0.155mg 0%
Phenylalanine 0.359mg 0.422mg 0%
Valine 0.286mg 0.396mg 0%
Histidine 0.159mg 0.196mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
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% 3% 48% 38% 3%
Protein: 8.7 g
Fats: 3.1 g
Carbs: 47.5 g
Water: 37.9 g
Other: 2.8 g
Contains more FatsFats +93.5%
Contains more ProteinProtein +22.5%
Contains more WaterWater +16.3%
Contains more OtherOther +64.7%
~equal in Carbs ~47.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
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
17% 36% 47%
Saturated fat: Sat. Fat 0.437 g
Monounsaturated fat: Mono. Fat 0.932 g
Polyunsaturated fat: Poly. Fat 1.237 g
Contains more Mono. FatMonounsaturated fat +237.9%
Contains less Sat. FatSaturated fat -70.3%
Contains more Poly. FatPolyunsaturated fat +34%

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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. Pumpernickel bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174918/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.