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  6. Paratha vs. Filo

Paratha vs. Filo — In-Depth Nutrition Comparison

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The main differences between paratha and filo

  • Paratha is richer in fiber, manganese, and vitamin E, yet filo is richer in vitamin B1, selenium, vitamin B2, iron, folate, and vitamin B3.
  • Daily need coverage for vitamin B1 for filo is 36% higher.
  • Paratha contains 17 times more vitamin E than filo. Paratha contains 1.35mg of vitamin E, while filo contains 0.08mg.
  • Filo contains less saturated fat.
  • Filo has a lower glycemic index than paratha.

Food types used in this article are Bread, paratha, whole wheat, commercially prepared, frozen and Phyllo dough.

Infographic

Paratha 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 26% 7.5% 12% 60% 49% 22% 51% 59% 137% 39%
Filo
Filo
2
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 +146.7%
Contains more CalciumCalcium +127.3%
Contains more PotassiumPotassium +87.8%
Contains more CopperCopper +44.6%
Contains more ZincZinc +67.3%
Contains more PhosphorusPhosphorus +60%
Contains more ManganeseManganese +121.4%
Contains more IronIron +99.4%
Contains more SeleniumSelenium +228.2%
~equal in Sodium ~483mg

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% 0.67% 27% 0% 28% 18% 34% 28% 18% 0% 8.5% 7.5% 3.4%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +1587.5%
Contains more Vitamin B5Vitamin B5 +54%
Contains more Vitamin B6Vitamin B6 +166.7%
Contains more Vitamin KVitamin K +36%
Contains more Vitamin B1Vitamin B1 +391.8%
Contains more Vitamin B2Vitamin B2 +348.7%
Contains more Vitamin B3Vitamin B3 +122.6%
Contains more FolateFolate +780%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~6.9mg

All nutrients comparison - raw data values

Nutrient Paratha Filo DV% diff.
Vitamin B1 0.11mg 0.541mg 36%
Fiber 9.6g 1.9g 31%
Selenium 7.1µg 23.3µg 29%
Manganese 1.054mg 0.476mg 25%
Iron 1.61mg 3.21mg 20%
Folate 10µg 88µg 20%
Vitamin B2 0.076mg 0.341mg 20%
Saturated fat 5.826g 1.47g 20%
Vitamin B3 1.83mg 4.073mg 14%
Starch 31.5g 13%
Fats 13.2g 6g 11%
Polyunsaturated fat 2.484g 0.923g 10%
Vitamin E 1.35mg 0.08mg 8%
Phosphorus 120mg 75mg 6%
Magnesium 37mg 15mg 5%
Copper 0.146mg 0.101mg 5%
Vitamin B6 0.08mg 0.03mg 4%
Zinc 0.82mg 0.49mg 3%
Vitamin B5 0.465mg 0.302mg 3%
Potassium 139mg 74mg 2%
Monounsaturated fat 3.837g 3.149g 2%
Carbs 45.35g 52.6g 2%
Vitamin K 3.4µg 2.5µg 1%
Calories 326kcal 299kcal 1%
Protein 6.36g 7.1g 1%
Sodium 452mg 483mg 1%
Calcium 25mg 11mg 1%
Net carbs 35.75g 50.7g N/A
Cholesterol 1mg 0mg 0%
Sugar 4.15g 0.18g N/A
Vitamin A 2µg 0µg 0%
Trans fat 0.034g N/A
Choline 6.3mg 6.9mg 0%
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%
Fructose 0.35g 0%
Omega-3 - ALA 0.064g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.006g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.386g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 45% 34%
Protein: 6.36 g
Fats: 13.2 g
Carbs: 45.35 g
Water: 33.5 g
Other: 1.59 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 FatsFats +120%
Contains more ProteinProtein +11.6%
Contains more CarbsCarbs +16%
~equal in Water ~32.6g
~equal in Other ~1.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 32% 20%
Saturated fat: Sat. Fat 5.826 g
Monounsaturated fat: Mono. Fat 3.837 g
Polyunsaturated fat: Poly. Fat 2.484 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 more Mono. FatMonounsaturated fat +21.8%
Contains more Poly. FatPolyunsaturated fat +169.1%
Contains less Sat. FatSaturated fat -74.8%

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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. Paratha - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174076/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.