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  6. Italian bread vs. Filo

Italian bread vs. Filo — In-Depth Nutrition Comparison

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Differences between Italian bread and Filo

  • Italian bread has more Folate, Copper, Selenium, Calcium, and Fiber, while Filo has more Vitamin B1.
  • Italian bread's daily need coverage for Folate is 26% higher.
  • Filo contains 7 times less Calcium than Italian bread. Italian bread contains 78mg of Calcium, while Filo contains 11mg.

The food types used in this comparison are Bread, italian and Phyllo dough.

Infographic

Italian bread 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 19% 23% 9.7% 110% 64% 23% 44% 72% 61% 148%
Filo
Filo
1
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 +80%
Contains more CalciumCalcium +609.1%
Contains more PotassiumPotassium +48.6%
Contains more CopperCopper +89.1%
Contains more ZincZinc +75.5%
Contains more PhosphorusPhosphorus +37.3%
Contains more SeleniumSelenium +16.7%
Contains less SodiumSodium -12.2%
~equal in Iron ~3.21mg
~equal in Manganese ~0.476mg

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 0% 0.06% 5.8% 0% 118% 67% 82% 23% 11% 0% 3% 143% 8%
Filo
Filo
3
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +262.5%
Contains more Vitamin B5Vitamin B5 +25.2%
Contains more Vitamin B6Vitamin B6 +60%
Contains more FolateFolate +117%
Contains more CholineCholine +111.6%
Contains more Vitamin B1Vitamin B1 +14.4%
Contains more Vitamin B2Vitamin B2 +16.8%
Contains more Vitamin KVitamin K +108.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~4.073mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 4% 50% 36% 2%
Protein: 8.8 g
Fats: 3.5 g
Carbs: 50.1 g
Water: 35.7 g
Other: 1.9 g
Filo
Filo
2
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 ProteinProtein +23.9%
Contains more OtherOther +11.8%
Contains more FatsFats +71.4%
~equal in Carbs ~52.6g
~equal in Water ~32.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 63%
Saturated Fat: Sat. Fat 0 g
Monounsaturated Fat: Mono. Fat 0.812 g
Polyunsaturated fat: Poly. Fat 1.39 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 less Sat. FatSaturated Fat -100%
Contains more Poly. FatPolyunsaturated fat +50.6%
Contains more Mono. FatMonounsaturated Fat +287.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Italian bread Filo Opinion
Calories 271kcal 299kcal Filo
Protein 8.8g 7.1g Italian bread
Fats 3.5g 6g Filo
Net carbs 46.9g 50.7g Filo
Carbs 50.1g 52.6g Filo
Magnesium 27mg 15mg Italian bread
Calcium 78mg 11mg Italian bread
Potassium 110mg 74mg Italian bread
Iron 2.94mg 3.21mg Filo
Sugar 3.17g 0.18g Filo
Fiber 3.2g 1.9g Italian bread
Copper 0.191mg 0.101mg Italian bread
Zinc 0.86mg 0.49mg Italian bread
Phosphorus 103mg 75mg Italian bread
Sodium 550mg 483mg Filo
Vitamin A 1IU 0IU Italian bread
Vitamin E 0.29mg 0.08mg Italian bread
Manganese 0.464mg 0.476mg Filo
Selenium 27.2µg 23.3µg Italian bread
Vitamin B1 0.473mg 0.541mg Filo
Vitamin B2 0.292mg 0.341mg Filo
Vitamin B3 4.381mg 4.073mg Italian bread
Vitamin B5 0.378mg 0.302mg Italian bread
Vitamin B6 0.048mg 0.03mg Italian bread
Vitamin K 1.2µg 2.5µg Filo
Folate 191µg 88µg Italian bread
Choline 14.6mg 6.9mg Italian bread
Saturated Fat 0g 1.47g Italian bread
Monounsaturated Fat 0.812g 3.149g Filo
Polyunsaturated fat 1.39g 0.923g Italian bread
Tryptophan 0.103mg 0.088mg Italian bread
Threonine 0.245mg 0.194mg Italian bread
Isoleucine 0.333mg 0.246mg Italian bread
Leucine 0.614mg 0.49mg Italian bread
Lysine 0.197mg 0.158mg Italian bread
Methionine 0.156mg 0.126mg Italian bread
Phenylalanine 0.433mg 0.359mg Italian bread
Valine 0.376mg 0.286mg Italian bread
Histidine 0.188mg 0.159mg Italian bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Italian bread Filo
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
36%
Italian bread
30%
Filo
Minerals Daily Need Coverage Score
57%
Italian bread
47%
Filo

Comparison summary

Which food is richer in minerals?
Italian bread
Italian bread is relatively richer in minerals
Which food is lower in Saturated Fat?
Italian bread
Italian bread is lower in Saturated Fat (difference - 1.47g)
Which food is richer in vitamins?
Italian bread
Italian bread is relatively richer in vitamins
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 2.99g)
Which food contains less Sodium?
Filo
Filo contains less Sodium (difference - 67mg)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 21)
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 ($)

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. Italian bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174913/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.