Oat bread vs. Filo — In-Depth Nutrition Comparison
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A recap on the differences between oat bread and filo
- Oat bread is higher than filo in manganese, selenium, fiber, phosphorus, vitamin B5, and calcium.
- Oat bread covers your daily manganese needs 13% more than filo.
- Oat bread contains 6 times more calcium than filo. While oat bread contains 65mg of calcium, filo contains only 11mg.
- The amount of sodium in oat bread is lower.
- The glycemic index of filo is lower.
Food varieties used in this article are Bread, oat bran 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.
| Contains more MagnesiumMagnesium | +133.3% |
| Contains more CalciumCalcium | +490.9% |
| Contains more PotassiumPotassium | +98.6% |
| Contains more CopperCopper | +33.7% |
| Contains more ZincZinc | +81.6% |
| Contains more PhosphorusPhosphorus | +88% |
| Contains less SodiumSodium | -26.9% |
| Contains more ManganeseManganese | +63.7% |
| Contains more SeleniumSelenium | +28.8% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +450% |
| Contains more Vitamin B3Vitamin B3 | +18.6% |
| Contains more Vitamin B5Vitamin B5 | +92.4% |
| Contains more Vitamin B6Vitamin B6 | +143.3% |
| Contains more CholineCholine | +171% |
| Contains more Vitamin KVitamin K | +108.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.779mg | 0.476mg | 13% |
| Selenium | 30µg | 23.3µg | 12% |
| Fiber | 4.5g | 1.9g | 10% |
| Phosphorus | 141mg | 75mg | 9% |
| Protein | 10.4g | 7.1g | 7% |
| Sodium | 353mg | 483mg | 6% |
| Vitamin B5 | 0.581mg | 0.302mg | 6% |
| Calcium | 65mg | 11mg | 5% |
| Magnesium | 35mg | 15mg | 5% |
| Vitamin B3 | 4.831mg | 4.073mg | 5% |
| Polyunsaturated fat | 1.694g | 0.923g | 5% |
| Saturated fat | 0.697g | 1.47g | 4% |
| Copper | 0.135mg | 0.101mg | 4% |
| Zinc | 0.89mg | 0.49mg | 4% |
| Carbs | 39.8g | 52.6g | 4% |
| Monounsaturated fat | 1.59g | 3.149g | 4% |
| Vitamin B6 | 0.073mg | 0.03mg | 3% |
| Calories | 236kcal | 299kcal | 3% |
| Vitamin B1 | 0.504mg | 0.541mg | 3% |
| Vitamin E | 0.44mg | 0.08mg | 2% |
| Folate | 81µg | 88µg | 2% |
| Potassium | 147mg | 74mg | 2% |
| Choline | 18.7mg | 6.9mg | 2% |
| Fats | 4.4g | 6g | 2% |
| Vitamin K | 1.2µg | 2.5µg | 1% |
| Iron | 3.12mg | 3.21mg | 1% |
| Net carbs | 35.3g | 50.7g | N/A |
| Sugar | 7.7g | 0.18g | N/A |
| Vitamin A | 2µg | 0µg | 0% |
| Vitamin B2 | 0.346mg | 0.341mg | 0% |
| Tryptophan | 0.131mg | 0.088mg | 0% |
| Threonine | 0.299mg | 0.194mg | 0% |
| Isoleucine | 0.399mg | 0.246mg | 0% |
| Leucine | 0.733mg | 0.49mg | 0% |
| Lysine | 0.297mg | 0.158mg | 0% |
| Methionine | 0.179mg | 0.126mg | 0% |
| Phenylalanine | 0.518mg | 0.359mg | 0% |
| Valine | 0.461mg | 0.286mg | 0% |
| Histidine | 0.225mg | 0.159mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +46.5% |
| Contains more WaterWater | +35% |
| Contains more FatsFats | +36.4% |
| Contains more CarbsCarbs | +32.2% |
| Contains more OtherOther | +21.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -52.6% |
| Contains more Poly. FatPolyunsaturated fat | +83.5% |
| Contains more Mono. FatMonounsaturated fat | +98.1% |
