Filo vs. Rye bread — In-Depth Nutrition Comparison
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How are filo and rye bread different?
- Filo is richer in vitamin B1, while rye bread is higher in fiber, manganese, selenium, copper, phosphorus, calcium, magnesium, zinc, and folate.
- Rye bread covers your daily need for fiber, 16% more than filo.
- Rye bread has a higher glycemic index (60) than filo (38).
Phyllo dough and Bread, rye types were used in this article.
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 | +13.4% |
| Contains less SodiumSodium | -19.9% |
| Contains more MagnesiumMagnesium | +166.7% |
| Contains more CalciumCalcium | +563.6% |
| Contains more PotassiumPotassium | +124.3% |
| Contains more CopperCopper | +84.2% |
| Contains more ZincZinc | +132.7% |
| Contains more PhosphorusPhosphorus | +66.7% |
| Contains more ManganeseManganese | +73.1% |
| Contains more SeleniumSelenium | +32.6% |
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 | +24.7% |
| Contains more Vitamin KVitamin K | +108.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +312.5% |
| Contains more Vitamin B5Vitamin B5 | +45.7% |
| Contains more Vitamin B6Vitamin B6 | +150% |
| Contains more FolateFolate | +25% |
| Contains more CholineCholine | +111.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 1.9g | 5.8g | 16% |
| Manganese | 0.476mg | 0.824mg | 15% |
| Selenium | 23.3µg | 30.9µg | 14% |
| Vitamin B1 | 0.541mg | 0.434mg | 9% |
| Copper | 0.101mg | 0.186mg | 9% |
| Phosphorus | 75mg | 125mg | 7% |
| Folate | 88µg | 110µg | 6% |
| Magnesium | 15mg | 40mg | 6% |
| Calcium | 11mg | 73mg | 6% |
| Zinc | 0.49mg | 1.14mg | 6% |
| Sodium | 483mg | 603mg | 5% |
| Monounsaturated fat | 3.149g | 1.311g | 5% |
| Iron | 3.21mg | 2.83mg | 5% |
| Fats | 6g | 3.3g | 4% |
| Saturated fat | 1.47g | 0.626g | 4% |
| Vitamin B6 | 0.03mg | 0.075mg | 3% |
| Vitamin B5 | 0.302mg | 0.44mg | 3% |
| Potassium | 74mg | 166mg | 3% |
| Protein | 7.1g | 8.5g | 3% |
| Vitamin B3 | 4.073mg | 3.805mg | 2% |
| Calories | 299kcal | 259kcal | 2% |
| Vitamin E | 0.08mg | 0.33mg | 2% |
| Vitamin K | 2.5µg | 1.2µg | 1% |
| Carbs | 52.6g | 48.3g | 1% |
| Choline | 6.9mg | 14.6mg | 1% |
| Polyunsaturated fat | 0.923g | 0.799g | 1% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 50.7g | 42.5g | N/A |
| Sugar | 0.18g | 3.85g | N/A |
| Vitamin B2 | 0.341mg | 0.335mg | 0% |
| Tryptophan | 0.088mg | 0.096mg | 0% |
| Threonine | 0.194mg | 0.255mg | 0% |
| Isoleucine | 0.246mg | 0.319mg | 0% |
| Leucine | 0.49mg | 0.579mg | 0% |
| Lysine | 0.158mg | 0.233mg | 0% |
| Methionine | 0.126mg | 0.139mg | 0% |
| Phenylalanine | 0.359mg | 0.411mg | 0% |
| Valine | 0.286mg | 0.379mg | 0% |
| Histidine | 0.159mg | 0.182mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +81.8% |
| Contains more ProteinProtein | +19.7% |
| Contains more WaterWater | +14.4% |
| Contains more OtherOther | +52.9% |
~equal in
Carbs
~48.3g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +140.2% |
| Contains more Poly. FatPolyunsaturated fat | +15.5% |
| Contains less Sat. FatSaturated fat | -57.4% |
