French rolls vs. Filo — In-Depth Nutrition Comparison
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What are the differences between french rolls and filo?
- French rolls are higher in selenium, calcium, folate, and fiber; however, filo is richer in iron and monounsaturated fat.
- Filo contains 8 times less calcium than french rolls. French rolls contain 91mg of calcium, while filo contains 11mg.
- Filo has a lower glycemic index (38) than french rolls (63).
We used Rolls, french and Phyllo dough types 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 MagnesiumMagnesium | +33.3% |
| Contains more CalciumCalcium | +727.3% |
| Contains more PotassiumPotassium | +54.1% |
| Contains more CopperCopper | +33.7% |
| Contains more ZincZinc | +83.7% |
| Contains more PhosphorusPhosphorus | +12% |
| Contains more ManganeseManganese | +17.4% |
| Contains more SeleniumSelenium | +19.7% |
| Contains more IronIron | +18.5% |
| Contains less SodiumSodium | -15.9% |
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 EVitamin E | +275% |
| Contains more Vitamin B5Vitamin B5 | +49.7% |
| Contains more Vitamin B6Vitamin B6 | +30% |
| Contains more FolateFolate | +28.4% |
| Contains more CholineCholine | +114.5% |
| Contains more Vitamin B2Vitamin B2 | +13.7% |
| Contains more Vitamin KVitamin K | +38.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Methionine | 153mg | 0.126mg | 15% |
| Selenium | 27.9µg | 23.3µg | 8% |
| Calcium | 91mg | 11mg | 8% |
| Iron | 2.71mg | 3.21mg | 6% |
| Folate | 113µg | 88µg | 6% |
| Fiber | 3.2g | 1.9g | 5% |
| Copper | 0.135mg | 0.101mg | 4% |
| Manganese | 0.559mg | 0.476mg | 4% |
| Sodium | 574mg | 483mg | 4% |
| Zinc | 0.9mg | 0.49mg | 4% |
| Protein | 8.6g | 7.1g | 3% |
| Vitamin B2 | 0.3mg | 0.341mg | 3% |
| Vitamin B5 | 0.452mg | 0.302mg | 3% |
| Monounsaturated fat | 1.961g | 3.149g | 3% |
| Fats | 4.3g | 6g | 3% |
| Saturated fat | 0.962g | 1.47g | 2% |
| Vitamin B1 | 0.523mg | 0.541mg | 2% |
| Vitamin B3 | 4.352mg | 4.073mg | 2% |
| Choline | 14.8mg | 6.9mg | 1% |
| Vitamin K | 1.8µg | 2.5µg | 1% |
| Polyunsaturated fat | 0.834g | 0.923g | 1% |
| Calories | 277kcal | 299kcal | 1% |
| Vitamin B6 | 0.039mg | 0.03mg | 1% |
| Vitamin E | 0.3mg | 0.08mg | 1% |
| Phosphorus | 84mg | 75mg | 1% |
| Potassium | 114mg | 74mg | 1% |
| Magnesium | 20mg | 15mg | 1% |
| Carbs | 50.2g | 52.6g | 1% |
| Net carbs | 47g | 50.7g | N/A |
| Sugar | 0.31g | 0.18g | N/A |
| Tryptophan | 0.099mg | 0.088mg | 0% |
| Threonine | 0.255mg | 0.194mg | 0% |
| Isoleucine | 0.336mg | 0.246mg | 0% |
| Leucine | 0.608mg | 0.49mg | 0% |
| Lysine | 0.231mg | 0.158mg | 0% |
| Phenylalanine | 0.422mg | 0.359mg | 0% |
| Valine | 0.38mg | 0.286mg | 0% |
| Histidine | 0.188mg | 0.159mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.6 g
Fats:
4.3 g
Carbs:
50.2 g
Water:
34.8 g
Other:
2.1 g
Protein:
7.1 g
Fats:
6 g
Carbs:
52.6 g
Water:
32.6 g
Other:
1.7 g
| Contains more ProteinProtein | +21.1% |
| Contains more OtherOther | +23.5% |
| Contains more FatsFats | +39.5% |
~equal in
Carbs
~52.6g
~equal in
Water
~32.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.962 g
Monounsaturated fat:
Mono. Fat
1.961 g
Polyunsaturated fat:
Poly. Fat
0.834 g
Saturated fat:
Sat. Fat
1.47 g
Monounsaturated fat:
Mono. Fat
3.149 g
Polyunsaturated fat:
Poly. Fat
0.923 g
| Contains less Sat. FatSaturated fat | -34.6% |
| Contains more Mono. FatMonounsaturated fat | +60.6% |
| Contains more Poly. FatPolyunsaturated fat | +10.7% |
