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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.

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
:
8
Pumpernickel bread
Pumpernickel bread
Contains more Iron +11.8%
Contains less Sodium -19%
Contains more Calcium +518.2%
Contains more Magnesium +260%
Contains more Phosphorus +137.3%
Contains more Potassium +181.1%
Contains more Zinc +202%
Contains more Copper +184.2%
Contains more Manganese +174.2%
Equal in Selenium - 24.5
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Pumpernickel bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 108% 39% 77% 19% 78% 41% 96% 171% 134%
Contains more Iron +11.8%
Contains less Sodium -19%
Contains more Calcium +518.2%
Contains more Magnesium +260%
Contains more Phosphorus +137.3%
Contains more Potassium +181.1%
Contains more Zinc +202%
Contains more Copper +184.2%
Contains more Manganese +174.2%
Equal in Selenium - 24.5

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
:
4
Pumpernickel bread
Pumpernickel bread
Contains more Vitamin B1 +65.4%
Contains more Vitamin B2 +11.8%
Contains more Vitamin B3 +31.8%
Contains more Vitamin K +212.5%
Contains more Vitamin E +425%
Contains more Vitamin B5 +33.8%
Contains more Vitamin B6 +320%
Equal in Folate - 93
Filo
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 136% 79% 77% 19% 7% 66% 0% 7%
Pumpernickel bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 9% 0% 0% 82% 71% 58% 25% 30% 70% 0% 2%
Contains more Vitamin B1 +65.4%
Contains more Vitamin B2 +11.8%
Contains more Vitamin B3 +31.8%
Contains more Vitamin K +212.5%
Contains more Vitamin E +425%
Contains more Vitamin B5 +33.8%
Contains more Vitamin B6 +320%
Equal in Folate - 93

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
Filo
2
:
3
Pumpernickel bread
Pumpernickel bread
Contains more Fats +93.5%
Contains more Carbs +10.7%
Contains more Protein +22.5%
Contains more Water +16.3%
Contains more Other +64.7%
Equal in Carbs - 47.5
Filo
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
Pumpernickel bread
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 Fats +93.5%
Contains more Carbs +10.7%
Contains more Protein +22.5%
Contains more Water +16.3%
Contains more Other +64.7%
Equal in Carbs - 47.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
Filo
1
:
2
Pumpernickel bread
Pumpernickel bread
Contains more Monounsaturated Fat +237.9%
Contains less Saturated Fat -70.3%
Contains more Polyunsaturated fat +34%
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Pumpernickel bread
17% 36% 47%
Saturated Fat: 0.437 g
Monounsaturated Fat: 0.932 g
Polyunsaturated fat: 1.237 g
Contains more Monounsaturated Fat +237.9%
Contains less Saturated Fat -70.3%
Contains more Polyunsaturated fat +34%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Filo Pumpernickel bread
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Pumpernickel bread
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
Filo
29%
Pumpernickel bread
Minerals Daily Need Coverage Score
47%
Filo
78%
Pumpernickel bread

Comparison summary

Which food is richer in minerals?
Pumpernickel bread
Pumpernickel bread is relatively richer in minerals
Which food is lower in Saturated Fat?
Pumpernickel bread
Pumpernickel bread is lower in Saturated Fat (difference - 1.033g)
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 0.35g)
Which food contains less Sodium?
Filo
Filo contains less Sodium (difference - 113mg)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 11)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.