Navajo frybread vs. Filo — In-Depth Nutrition Comparison

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Significant differences between navajo frybread and filo

Navajo frybread has more iron, folate, and phosphorus; however, filo is richer in vitamin B2, vitamin B1, selenium, and manganese.
Navajo frybread covers your daily saturated fat needs 16% more than filo.
Filo has 5 times less calcium than navajo frybread. Navajo frybread has 57mg of calcium, while filo has 11mg.
Filo contains less saturated fat.
Navajo frybread has a higher glycemic index. The glycemic index of navajo frybread is 70, while the glycemic index of filo is 38.

Specific food types used in this comparison are Frybread, made with lard (Navajo) and Phyllo dough.

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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.

Navajo frybread

Filo

Contains more MagnesiumMagnesium	+20%
Contains more CalciumCalcium	+418.2%
Contains more IronIron	+25.9%
Contains more PhosphorusPhosphorus	+64%
Contains less SodiumSodium	-31.9%

Contains more CopperCopper	+11%
Contains more ZincZinc	+40%
Contains more ManganeseManganese	+60.3%
Contains more SeleniumSelenium	+25.3%

~equal in Potassium ~74mg

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.

Navajo frybread

Filo

Contains more Vitamin B3Vitamin B3	+13%
Contains more Vitamin B6Vitamin B6	+26.7%
Contains more FolateFolate	+38.6%

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+25.8%
Contains more Vitamin B2Vitamin B2	+57.1%
Contains more Vitamin B5Vitamin B5	+84.1%
Contains more Vitamin KVitamin K	+212.5%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Starch	42.85g		18%
Saturated fat	4.621g	1.47g	14%
Vitamin B2	0.217mg	0.341mg	10%
Fats	12.22g	6g	10%
Iron	4.04mg	3.21mg	10%
Folate	122µg	88µg	9%
Vitamin B1	0.43mg	0.541mg	9%
Selenium	18.6µg	23.3µg	9%
Fiber		1.9g	8%
Manganese	0.297mg	0.476mg	8%
Sodium	329mg	483mg	7%
Phosphorus	123mg	75mg	7%
Calcium	57mg	11mg	5%
Monounsaturated fat	4.411g	3.149g	3%
Vitamin B5	0.164mg	0.302mg	3%
Vitamin B3	4.603mg	4.073mg	3%
Calories	330kcal	299kcal	2%
Cholesterol	7mg	0mg	2%
Vitamin E	0mg	0.08mg	1%
Vitamin K	0.8µg	2.5µg	1%
Zinc	0.35mg	0.49mg	1%
Carbs	48.26g	52.6g	1%
Choline		6.9mg	1%
Polyunsaturated fat	1.055g	0.923g	1%
Vitamin B6	0.038mg	0.03mg	1%
Magnesium	18mg	15mg	1%
Protein	6.69g	7.1g	1%
Copper	0.091mg	0.101mg	1%
Net carbs	48.26g	50.7g	N/A
Potassium	77mg	74mg	0%
Sugar	2.03g	0.18g	N/A
Tryptophan		0.088mg	0%
Threonine		0.194mg	0%
Isoleucine		0.246mg	0%
Leucine		0.49mg	0%
Lysine		0.158mg	0%
Methionine		0.126mg	0%
Phenylalanine		0.359mg	0%
Valine		0.286mg	0%
Histidine		0.159mg	0%
Omega-3 - ALA	0.051g		N/A
Omega-6 - Gamma-linoleic acid	0.004g		N/A
Omega-6 - Eicosadienoic acid	0.018g		N/A