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Potato bread vs. Filo — In-Depth Nutrition Comparison

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How are Potato bread and Filo different?

  • Potato bread is higher in Phosphorus, Potassium, Calcium, Fiber, and Vitamin B6, however, Filo is richer in Vitamin B1, Selenium, Vitamin B2, Vitamin B3, and Iron.
  • Daily need coverage for Phosphorus from Potato bread is 42% higher.
  • Potato bread contains 17 times more Calcium than Filo. While Potato bread contains 188mg of Calcium, Filo contains only 11mg.

Bread, potato and Phyllo dough are the varieties used in this article.

Infographic

Potato bread vs Filo infographic
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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 Calcium +1609.1%
Contains more Magnesium +86.7%
Contains more Phosphorus +392%
Contains more Potassium +870.3%
Contains less Sodium -22.4%
Contains more Zinc +193.9%
Contains more Iron +42.7%
Contains more Manganese +88.1%
Contains more Selenium +145.3%
Equal in Copper - 0.101
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 57% 85% 20% 159% 64% 49% 40% 32% 34% 52%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Contains more Calcium +1609.1%
Contains more Magnesium +86.7%
Contains more Phosphorus +392%
Contains more Potassium +870.3%
Contains less Sodium -22.4%
Contains more Zinc +193.9%
Contains more Iron +42.7%
Contains more Manganese +88.1%
Contains more Selenium +145.3%
Equal in Copper - 0.101

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.
:
3
Filo
Contains more Vitamin A +∞%
Contains more Vitamin E +487.5%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +170.5%
Contains more Vitamin B6 +673.3%
Contains more Folate +43.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +172%
Contains more Vitamin B1 +187.8%
Contains more Vitamin B2 +221.7%
Contains more Vitamin B3 +225.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 10% 3% 0% 47% 25% 24% 50% 54% 95% 19% 17%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 136% 79% 77% 19% 7% 66% 0% 7%
Contains more Vitamin A +∞%
Contains more Vitamin E +487.5%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +170.5%
Contains more Vitamin B6 +673.3%
Contains more Folate +43.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +172%
Contains more Vitamin B1 +187.8%
Contains more Vitamin B2 +221.7%
Contains more Vitamin B3 +225.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +76.1%
Contains more Other +120.6%
Contains more Fats +91.7%
Contains more Carbs +11.7%
Equal in Water - 32.6
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 g
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 Protein +76.1%
Contains more Other +120.6%
Contains more Fats +91.7%
Contains more Carbs +11.7%
Equal in Water - 32.6

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Potato bread Filo
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Potato bread Filo Opinion
Net carbs 40.77g 50.7g Filo
Protein 12.5g 7.1g Potato bread
Fats 3.13g 6g Filo
Carbs 47.07g 52.6g Filo
Calories 266kcal 299kcal Filo
Sugar 9.38g 0.18g Filo
Fiber 6.3g 1.9g Potato bread
Calcium 188mg 11mg Potato bread
Iron 2.25mg 3.21mg Filo
Magnesium 28mg 15mg Potato bread
Phosphorus 369mg 75mg Potato bread
Potassium 718mg 74mg Potato bread
Sodium 375mg 483mg Potato bread
Zinc 1.44mg 0.49mg Potato bread
Copper 0.094mg 0.101mg Filo
Manganese 0.253mg 0.476mg Filo
Selenium 9.5µg 23.3µg Filo
Vitamin A 89IU 0IU Potato bread
Vitamin A RAE 24µg 0µg Potato bread
Vitamin E 0.47mg 0.08mg Potato bread
Vitamin D 2IU 0IU Potato bread
Vitamin D 0.1µg 0µg Potato bread
Vitamin B1 0.188mg 0.541mg Filo
Vitamin B2 0.106mg 0.341mg Filo
Vitamin B3 1.25mg 4.073mg Filo
Vitamin B5 0.817mg 0.302mg Potato bread
Vitamin B6 0.232mg 0.03mg Potato bread
Folate 126µg 88µg Potato bread
Vitamin B12 0.15µg 0µg Potato bread
Vitamin K 6.8µg 2.5µg Potato bread
Tryptophan 0.081mg 0.088mg Filo
Threonine 0.224mg 0.194mg Potato bread
Isoleucine 0.268mg 0.246mg Potato bread
Leucine 0.44mg 0.49mg Filo
Lysine 0.311mg 0.158mg Potato bread
Methionine 0.112mg 0.126mg Filo
Phenylalanine 0.285mg 0.359mg Filo
Valine 0.305mg 0.286mg Potato bread
Histidine 0.143mg 0.159mg Filo
Saturated Fat 0g 1.47g Potato bread
Monounsaturated Fat 0g 3.149g Filo
Polyunsaturated fat 0g 0.923g Filo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato bread Filo
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
29%
Potato bread
32%
Filo
Minerals Daily Need Coverage Score
59%
Potato bread
47%
Filo

Comparison summary

Which food contains less Sodium?
Potato bread
Potato bread contains less Sodium (difference - 108mg)
Which food is lower in Saturated Fat?
Potato bread
Potato bread is lower in Saturated Fat (difference - 1.47g)
Which food is richer in vitamins?
Potato bread
Potato bread is relatively richer in vitamins
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 9.2g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 23)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/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.