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Lavash - Armenian Bread vs. Filo — In-Depth Nutrition Comparison

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How are Lavash - Armenian Bread and Filo different?

  • Lavash - Armenian Bread is richer in Potassium, Magnesium, and Phosphorus, while Filo is higher in Folate, Iron, Selenium, Monounsaturated Fat, and Vitamin B3.
  • Lavash - Armenian Bread contains 7 times more Phosphorus than Filo. Lavash - Armenian Bread contains 496mg of Phosphorus, while Filo contains 75mg.
  • Filo is lower in Sodium.

Lavash - Armenian Bread and Phyllo dough types were used in this article.

Infographic

Lavash - Armenian Bread vs Filo 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 6.3% 11% 45% 110% 19% 213% 104% 65% 11%
Filo
3
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 +90.9%
Contains more PotassiumPotassium +68.9%
Contains more CopperCopper +226.7%
Contains more ZincZinc +42.9%
Contains more PhosphorusPhosphorus +561.3%
Contains more IronIron +167.5%
Contains less SodiumSodium -39.3%
Contains more SeleniumSelenium +1065%
~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% 7.4% 0% 25% 9.2% 45% 0% 18% 0% 0% 20% 0%
Filo
7
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 EVitamin E +362.5%
Contains more Vitamin B6Vitamin B6 +166.7%
Contains more Vitamin B1Vitamin B1 +441%
Contains more Vitamin B2Vitamin B2 +752.5%
Contains more Vitamin B3Vitamin B3 +69.7%
Contains more FolateFolate +238.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 60% 27% 3%
Protein: 8.7 g
Fats: 1.2 g
Carbs: 60.3 g
Water: 27 g
Other: 2.8 g
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 +22.5%
Contains more CarbsCarbs +14.6%
Contains more OtherOther +64.7%
Contains more FatsFats +400%
Contains more WaterWater +20.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 13% 63%
Saturated Fat: Sat. Fat 0.2 g
Monounsaturated Fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.5 g
Filo
2
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 -86.4%
Contains more Mono. FatMonounsaturated Fat +3049%
Contains more Poly. FatPolyunsaturated fat +84.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lavash - Armenian Bread Filo Opinion
Calories 281kcal 299kcal Filo
Protein 8.7g 7.1g Lavash - Armenian Bread
Fats 1.2g 6g Filo
Net carbs 50.7g Filo
Carbs 60.3g 52.6g Lavash - Armenian Bread
Magnesium 27mg 15mg Lavash - Armenian Bread
Calcium 21mg 11mg Lavash - Armenian Bread
Potassium 125mg 74mg Lavash - Armenian Bread
Iron 1.2mg 3.21mg Filo
Sugar 0.18g Lavash - Armenian Bread
Fiber 3.1g 1.9g Lavash - Armenian Bread
Copper 0.33mg 0.101mg Lavash - Armenian Bread
Zinc 0.7mg 0.49mg Lavash - Armenian Bread
Phosphorus 496mg 75mg Lavash - Armenian Bread
Sodium 796mg 483mg Filo
Vitamin E 0.37mg 0.08mg Lavash - Armenian Bread
Manganese 0.5mg 0.476mg Lavash - Armenian Bread
Selenium 2µg 23.3µg Filo
Vitamin B1 0.1mg 0.541mg Filo
Vitamin B2 0.04mg 0.341mg Filo
Vitamin B3 2.4mg 4.073mg Filo
Vitamin B5 0.302mg Filo
Vitamin B6 0.08mg 0.03mg Lavash - Armenian Bread
Vitamin K 2.5µg Filo
Folate 26µg 88µg Filo
Choline 6.9mg Filo
Saturated Fat 0.2g 1.47g Lavash - Armenian Bread
Monounsaturated Fat 0.1g 3.149g Filo
Polyunsaturated fat 0.5g 0.923g Filo
Tryptophan 0.088mg Filo
Threonine 0.194mg Filo
Isoleucine 0.246mg Filo
Leucine 0.49mg Filo
Lysine 0.158mg Filo
Methionine 0.126mg Filo
Phenylalanine 0.359mg Filo
Valine 0.286mg Filo
Histidine 0.159mg Filo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lavash - Armenian 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
10%
Lavash - Armenian Bread
30%
Filo
Minerals Daily Need Coverage Score
60%
Lavash - Armenian Bread
47%
Filo

Comparison summary

Which food is lower in Sugar?
Lavash - Armenian Bread
Lavash - Armenian Bread is lower in Sugar (difference - 0.18g)
Which food is lower in Saturated Fat?
Lavash - Armenian Bread
Lavash - Armenian Bread is lower in Saturated Fat (difference - 1.27g)
Which food is richer in minerals?
Lavash - Armenian Bread
Lavash - Armenian Bread is relatively richer in minerals
Which food contains less Sodium?
Filo
Filo contains less Sodium (difference - 313mg)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 34)
Which food is richer in vitamins?
Filo
Filo is relatively richer in vitamins
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. 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.