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  6. Filo vs. Rye bread

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 of Fiber 16% more than Filo.

Phyllo dough and Bread, rye types were used in this article.

Infographic

Filo vs Rye 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
Rye bread
Rye bread
Contains more Iron +13.4%
Contains less Sodium -19.9%
Contains more Calcium +563.6%
Contains more Magnesium +166.7%
Contains more Phosphorus +66.7%
Contains more Potassium +124.3%
Contains more Zinc +132.7%
Contains more Copper +84.2%
Contains more Manganese +73.1%
Contains more Selenium +32.6%
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Rye bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 107% 29% 54% 15% 79% 32% 62% 108% 169%
Contains more Iron +13.4%
Contains less Sodium -19.9%
Contains more Calcium +563.6%
Contains more Magnesium +166.7%
Contains more Phosphorus +66.7%
Contains more Potassium +124.3%
Contains more Zinc +132.7%
Contains more Copper +84.2%
Contains more Manganese +73.1%
Contains more Selenium +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.
Filo
Filo
4
:
6
Rye bread
Rye bread
Contains more Vitamin B1 +24.7%
Contains more Vitamin K +108.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +312.5%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +45.7%
Contains more Vitamin B6 +150%
Contains more Folate +25%
Equal in Vitamin B2 - 0.335
Equal in Vitamin B3 - 3.805
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%
Rye bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 2% 109% 78% 72% 27% 18% 83% 0% 3%
Contains more Vitamin B1 +24.7%
Contains more Vitamin K +108.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +312.5%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +45.7%
Contains more Vitamin B6 +150%
Contains more Folate +25%
Equal in Vitamin B2 - 0.335
Equal in Vitamin B3 - 3.805

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
Filo
2
:
3
Rye bread
Rye bread
Contains more Fats +81.8%
Contains more Protein +19.7%
Contains more Water +14.4%
Contains more Other +52.9%
Equal in Carbs - 48.3
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
Rye bread
9% 3% 48% 37% 3%
Protein: 8.5 g
Fats: 3.3 g
Carbs: 48.3 g
Water: 37.3 g
Other: 2.6 g
Contains more Fats +81.8%
Contains more Protein +19.7%
Contains more Water +14.4%
Contains more Other +52.9%
Equal in Carbs - 48.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
Filo
2
:
1
Rye bread
Rye bread
Contains more Monounsaturated Fat +140.2%
Contains more Polyunsaturated fat +15.5%
Contains less Saturated Fat -57.4%
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Rye bread
23% 48% 29%
Saturated Fat: 0.626 g
Monounsaturated Fat: 1.311 g
Polyunsaturated fat: 0.799 g
Contains more Monounsaturated Fat +140.2%
Contains more Polyunsaturated fat +15.5%
Contains less Saturated Fat -57.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Filo Rye 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 Rye bread Opinion
Net carbs 50.7g 42.5g Filo
Protein 7.1g 8.5g Rye bread
Fats 6g 3.3g Filo
Carbs 52.6g 48.3g Filo
Calories 299kcal 259kcal Filo
Sugar 0.18g 3.85g Filo
Fiber 1.9g 5.8g Rye bread
Calcium 11mg 73mg Rye bread
Iron 3.21mg 2.83mg Filo
Magnesium 15mg 40mg Rye bread
Phosphorus 75mg 125mg Rye bread
Potassium 74mg 166mg Rye bread
Sodium 483mg 603mg Filo
Zinc 0.49mg 1.14mg Rye bread
Copper 0.101mg 0.186mg Rye bread
Manganese 0.476mg 0.824mg Rye bread
Selenium 23.3µg 30.9µg Rye bread
Vitamin A 0IU 7IU Rye bread
Vitamin E 0.08mg 0.33mg Rye bread
Vitamin C 0mg 0.4mg Rye bread
Vitamin B1 0.541mg 0.434mg Filo
Vitamin B2 0.341mg 0.335mg Filo
Vitamin B3 4.073mg 3.805mg Filo
Vitamin B5 0.302mg 0.44mg Rye bread
Vitamin B6 0.03mg 0.075mg Rye bread
Folate 88µg 110µg Rye bread
Vitamin K 2.5µg 1.2µg Filo
Tryptophan 0.088mg 0.096mg Rye bread
Threonine 0.194mg 0.255mg Rye bread
Isoleucine 0.246mg 0.319mg Rye bread
Leucine 0.49mg 0.579mg Rye bread
Lysine 0.158mg 0.233mg Rye bread
Methionine 0.126mg 0.139mg Rye bread
Phenylalanine 0.359mg 0.411mg Rye bread
Valine 0.286mg 0.379mg Rye bread
Histidine 0.159mg 0.182mg Rye bread
Saturated Fat 1.47g 0.626g Rye bread
Monounsaturated Fat 3.149g 1.311g Filo
Polyunsaturated fat 0.923g 0.799g Filo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Rye 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
33%
Rye bread
Minerals Daily Need Coverage Score
47%
Filo
67%
Rye bread

Comparison summary

Which food is richer in minerals?
Rye bread
Rye bread is relatively richer in minerals
Which food is lower in Saturated Fat?
Rye bread
Rye bread is lower in Saturated Fat (difference - 0.844g)
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 3.67g)
Which food contains less Sodium?
Filo
Filo contains less Sodium (difference - 120mg)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 22)
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. Rye bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172684/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.