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  6. Multigrain bread vs. Filo

Multigrain bread vs. Filo — In-Depth Nutrition Comparison

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The main differences between multigrain bread and filo

  • Multigrain bread is richer in manganese, fiber, phosphorus, copper, selenium, vitamin B6, magnesium, and zinc, yet filo is richer in vitamin B1 and vitamin B2.
  • Daily need coverage for manganese for multigrain bread is 75% higher.
  • Multigrain bread contains 10 times more vitamin B6 than filo. Multigrain bread contains 0.286mg of vitamin B6, while filo contains 0.03mg.
  • Filo has a lower glycemic index than multigrain bread.

Food types used in this article are Bread, multi-grain, toasted (includes whole-grain) and Phyllo dough.

Infographic

Multigrain 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 61% 33% 22% 102% 102% 50% 106% 54% 287% 195%
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 +466.7%
Contains more CalciumCalcium +909.1%
Contains more PotassiumPotassium +237.8%
Contains more CopperCopper +204%
Contains more ZincZinc +277.6%
Contains more PhosphorusPhosphorus +229.3%
Contains less SodiumSodium -14.3%
Contains more ManganeseManganese +362.4%
Contains more SeleniumSelenium +53.6%
Contains more IronIron +18%

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 0.33% 0% 8% 0% 61% 33% 82% 22% 66% 0% 3.8% 53% 16%
Filo
Filo
4
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 EVitamin E +400%
Contains more Vitamin B5Vitamin B5 +20.9%
Contains more Vitamin B6Vitamin B6 +853.3%
Contains more CholineCholine +317.4%
Contains more Vitamin B1Vitamin B1 +122.6%
Contains more Vitamin B2Vitamin B2 +140.1%
Contains more Vitamin KVitamin K +66.7%
Contains more FolateFolate +25.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~4.073mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Multigrain bread Filo DV% diff.
Manganese 2.201mg 0.476mg 75%
Vitamin B1 0.243mg 0.541mg 25%
Phosphorus 247mg 75mg 25%
Fiber 8.1g 1.9g 25%
Selenium 35.8µg 23.3µg 23%
Copper 0.307mg 0.101mg 23%
Vitamin B6 0.286mg 0.03mg 20%
Magnesium 85mg 15mg 17%
Protein 14.52g 7.1g 15%
Vitamin B2 0.142mg 0.341mg 15%
Zinc 1.85mg 0.49mg 12%
Calcium 111mg 11mg 10%
Polyunsaturated fat 2.035g 0.923g 7%
Monounsaturated fat 0.826g 3.149g 6%
Iron 2.72mg 3.21mg 6%
Potassium 250mg 74mg 5%
Folate 70µg 88µg 5%
Choline 28.8mg 6.9mg 4%
Fructose 2.67g 3%
Sodium 414mg 483mg 3%
Vitamin E 0.4mg 0.08mg 2%
Carbs 47.11g 52.6g 2%
Saturated fat 0.948g 1.47g 2%
Fats 4.6g 6g 2%
Vitamin B3 4.394mg 4.073mg 2%
Vitamin K 1.5µg 2.5µg 1%
Vitamin B5 0.365mg 0.302mg 1%
Calories 288kcal 299kcal 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 39.01g 50.7g N/A
Sugar 6.94g 0.18g N/A
Tryptophan 0.135mg 0.088mg 0%
Threonine 0.294mg 0.194mg 0%
Isoleucine 0.351mg 0.246mg 0%
Leucine 0.604mg 0.49mg 0%
Lysine 0.314mg 0.158mg 0%
Methionine 0.15mg 0.126mg 0%
Phenylalanine 0.421mg 0.359mg 0%
Valine 0.432mg 0.286mg 0%
Histidine 0.215mg 0.159mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 5% 47% 31% 2%
Protein: 14.52 g
Fats: 4.6 g
Carbs: 47.11 g
Water: 31.46 g
Other: 2.31 g
Filo
Filo
3
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 +104.5%
Contains more OtherOther +35.9%
Contains more FatsFats +30.4%
Contains more CarbsCarbs +11.7%
~equal in Water ~32.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 22% 53%
Saturated fat: Sat. Fat 0.948 g
Monounsaturated fat: Mono. Fat 0.826 g
Polyunsaturated fat: Poly. Fat 2.035 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 -35.5%
Contains more Poly. FatPolyunsaturated fat +120.5%
Contains more Mono. FatMonounsaturated fat +281.2%

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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. Multigrain bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174914/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.