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  6. French toast vs. Filo

French toast vs. Filo — In-Depth Nutrition Comparison

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What are the differences between french toast and filo?

  • French toast is higher in vitamin B12, vitamin A, and calcium; however, filo is richer in vitamin B1, iron, vitamin B3, manganese, and folate.
  • French toast's daily need coverage for cholesterol is 39% more.
  • Filo has less cholesterol.
  • Filo has a lower glycemic index (38) than french toast (67).

We used French toast, prepared from recipe, made with low fat (2%) milk and Phyllo dough types in this article.

Infographic

French toast vs Filo 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 30% 12% 63% 19% 18% 50% 62% 25% 110%
Filo
Filo
4
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%
Contains more MagnesiumMagnesium +13.3%
Contains more CalciumCalcium +809.1%
Contains more PotassiumPotassium +81.1%
Contains more ZincZinc +36.7%
Contains more PhosphorusPhosphorus +56%
Contains more IronIron +92.2%
Contains more CopperCopper +74.1%
Contains more ManganeseManganese +153.2%
Contains more SeleniumSelenium +15.9%
~equal in Sodium ~483mg

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.
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 1% 41% 0% 0% 51% 74% 31% 33% 17% 39% 0% 32% 0%
Filo
Filo
6
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +81.8%
Contains more Vitamin B6Vitamin B6 +146.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +165.2%
Contains more Vitamin B3Vitamin B3 +150.2%
Contains more FolateFolate +104.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.341mg

All nutrients comparison - raw data values

Nutrient French toast Filo DV% diff.
Cholesterol 116mg 0mg 39%
Vitamin B1 0.204mg 0.541mg 28%
Iron 1.67mg 3.21mg 19%
Vitamin B3 1.628mg 4.073mg 15%
Vitamin A 124µg 0µg 14%
Vitamin B12 0.31µg 0µg 13%
Manganese 0.188mg 0.476mg 13%
Polyunsaturated fat 2.594g 0.923g 11%
Folate 43µg 88µg 11%
Carbs 25g 52.6g 9%
Calcium 100mg 11mg 9%
Fiber 1.9g 8%
Fats 10.8g 6g 7%
Selenium 20.1µg 23.3µg 6%
Saturated fat 2.723g 1.47g 6%
Phosphorus 117mg 75mg 6%
Vitamin B5 0.549mg 0.302mg 5%
Copper 0.058mg 0.101mg 5%
Calories 229kcal 299kcal 4%
Vitamin B6 0.074mg 0.03mg 3%
Monounsaturated fat 4.524g 3.149g 3%
Vitamin K 2.5µg 2%
Vitamin B2 0.321mg 0.341mg 2%
Zinc 0.67mg 0.49mg 2%
Potassium 134mg 74mg 2%
Protein 7.7g 7.1g 1%
Vitamin E 0.08mg 1%
Choline 6.9mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 25g 50.7g N/A
Magnesium 17mg 15mg 0%
Sugar 0.18g N/A
Sodium 479mg 483mg 0%
Tryptophan 0.094mg 0.088mg 0%
Threonine 0.305mg 0.194mg 0%
Isoleucine 0.375mg 0.246mg 0%
Leucine 0.621mg 0.49mg 0%
Lysine 0.413mg 0.158mg 0%
Methionine 0.188mg 0.126mg 0%
Phenylalanine 0.389mg 0.359mg 0%
Valine 0.419mg 0.286mg 0%
Histidine 0.179mg 0.159mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.01g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 11% 25% 55% 2%
Protein: 7.7 g
Fats: 10.8 g
Carbs: 25 g
Water: 54.7 g
Other: 1.8 g
Filo
Filo
1
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
Contains more FatsFats +80%
Contains more WaterWater +67.8%
Contains more CarbsCarbs +110.4%
~equal in Protein ~7.1g
~equal in Other ~1.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 46% 26%
Saturated fat: Sat. Fat 2.723 g
Monounsaturated fat: Mono. Fat 4.524 g
Polyunsaturated fat: Poly. Fat 2.594 g
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
Contains more Mono. FatMonounsaturated fat +43.7%
Contains more Poly. FatPolyunsaturated fat +181%
Contains less Sat. FatSaturated fat -46%

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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. French toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174998/nutrients
  2. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/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.