Bran raw vs. Filo — In-Depth Nutrition Comparison
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Differences between bran raw and filo
- Filo contains less manganese, phosphorus, fiber, vitamin B1, magnesium, selenium, copper, iron, vitamin B5, and zinc than bran raw.
- Bran raw's daily need coverage for manganese is 224% higher.
- Filo contains 16 times less magnesium than bran raw. Bran raw contains 235mg of magnesium, while filo contains 15mg.
- Filo has a lower glycemic index. The glycemic index of filo is 38, while the glycemic index of bran raw is 56.
The food types used in this comparison are Oat bran, raw 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 | +1466.7% |
| Contains more CalciumCalcium | +427.3% |
| Contains more PotassiumPotassium | +664.9% |
| Contains more IronIron | +68.5% |
| Contains more CopperCopper | +299% |
| Contains more ZincZinc | +534.7% |
| Contains more PhosphorusPhosphorus | +878.7% |
| Contains less SodiumSodium | -99.2% |
| Contains more ManganeseManganese | +1082.8% |
| Contains more SeleniumSelenium | +94% |
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 EVitamin E | +1162.5% |
| Contains more Vitamin B1Vitamin B1 | +116.3% |
| Contains more Vitamin B5Vitamin B5 | +394.7% |
| Contains more Vitamin B6Vitamin B6 | +450% |
| Contains more Vitamin KVitamin K | +28% |
| Contains more CholineCholine | +366.7% |
| Contains more Vitamin B2Vitamin B2 | +55% |
| Contains more Vitamin B3Vitamin B3 | +336.1% |
| Contains more FolateFolate | +69.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 5.63mg | 0.476mg | 224% |
| Phosphorus | 734mg | 75mg | 94% |
| Fiber | 15.4g | 1.9g | 54% |
| Vitamin B1 | 1.17mg | 0.541mg | 52% |
| Magnesium | 235mg | 15mg | 52% |
| Selenium | 45.2µg | 23.3µg | 40% |
| Copper | 0.403mg | 0.101mg | 34% |
| Iron | 5.41mg | 3.21mg | 28% |
| Zinc | 3.11mg | 0.49mg | 24% |
| Vitamin B5 | 1.494mg | 0.302mg | 24% |
| Sodium | 4mg | 483mg | 21% |
| Protein | 17.3g | 7.1g | 20% |
| Vitamin B3 | 0.934mg | 4.073mg | 20% |
| Potassium | 566mg | 74mg | 14% |
| Polyunsaturated fat | 2.766g | 0.923g | 12% |
| Vitamin B6 | 0.165mg | 0.03mg | 10% |
| Folate | 52µg | 88µg | 9% |
| Vitamin B2 | 0.22mg | 0.341mg | 9% |
| Vitamin E | 1.01mg | 0.08mg | 6% |
| Calcium | 58mg | 11mg | 5% |
| Carbs | 66.22g | 52.6g | 5% |
| Choline | 32.2mg | 6.9mg | 5% |
| Calories | 246kcal | 299kcal | 3% |
| Monounsaturated fat | 2.376g | 3.149g | 2% |
| Fats | 7.03g | 6g | 2% |
| Vitamin K | 3.2µg | 2.5µg | 1% |
| Saturated fat | 1.328g | 1.47g | 1% |
| Net carbs | 50.82g | 50.7g | N/A |
| Sugar | 1.45g | 0.18g | N/A |
| Tryptophan | 0.335mg | 0.088mg | 0% |
| Threonine | 0.502mg | 0.194mg | 0% |
| Isoleucine | 0.668mg | 0.246mg | 0% |
| Leucine | 1.374mg | 0.49mg | 0% |
| Lysine | 0.76mg | 0.158mg | 0% |
| Methionine | 0.335mg | 0.126mg | 0% |
| Phenylalanine | 0.908mg | 0.359mg | 0% |
| Valine | 0.964mg | 0.286mg | 0% |
| Histidine | 0.41mg | 0.159mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +143.7% |
| Contains more FatsFats | +17.2% |
| Contains more CarbsCarbs | +25.9% |
| Contains more OtherOther | +70.6% |
| Contains more WaterWater | +397.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -9.7% |
| Contains more Poly. FatPolyunsaturated fat | +199.7% |
| Contains more Mono. FatMonounsaturated fat | +32.5% |