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  6. Protein bread vs. Filo

Protein bread vs. Filo — In-Depth Nutrition Comparison

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Differences between Protein bread and Filo

  • Protein bread has more Manganese, Copper, Selenium, Phosphorus, Zinc, Magnesium, Iron, Calcium, and Potassium, while Filo has more Vitamin B1.
  • Protein bread's daily need coverage for Manganese is 43% higher.
  • Filo contains 11 times less Calcium than Protein bread. Protein bread contains 124mg of Calcium, while Filo contains 11mg.

The food types used in this comparison are Bread, protein (includes gluten) and Phyllo dough.

Infographic

Protein bread 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.
Protein bread
Protein bread
10
:
0
Filo
Filo
Contains more Calcium +1027.3%
Contains more Iron +29.3%
Contains more Magnesium +333.3%
Contains more Phosphorus +146.7%
Contains more Potassium +335.1%
Contains less Sodium -16.4%
Contains more Zinc +271.4%
Contains more Copper +312.9%
Contains more Manganese +209.2%
Contains more Selenium +41.2%
Protein bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 156% 47% 80% 29% 53% 50% 139% 192% 180%
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Contains more Calcium +1027.3%
Contains more Iron +29.3%
Contains more Magnesium +333.3%
Contains more Phosphorus +146.7%
Contains more Potassium +335.1%
Contains less Sodium -16.4%
Contains more Zinc +271.4%
Contains more Copper +312.9%
Contains more Manganese +209.2%
Contains more Selenium +41.2%

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.
Protein bread
Protein bread
7
:
2
Filo
Filo
Contains more Vitamin A +∞%
Contains more Vitamin E +350%
Contains more Vitamin B2 +15.5%
Contains more Vitamin B5 +39.1%
Contains more Vitamin B6 +136.7%
Contains more Folate +31.8%
Contains more Vitamin B1 +50.3%
Contains more Vitamin K +92.3%
Equal in Vitamin B3 - 4.073
Protein bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 8% 0% 0% 90% 91% 81% 26% 17% 87% 0% 4%
Filo
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 +350%
Contains more Vitamin B2 +15.5%
Contains more Vitamin B5 +39.1%
Contains more Vitamin B6 +136.7%
Contains more Folate +31.8%
Contains more Vitamin B1 +50.3%
Contains more Vitamin K +92.3%
Equal in Vitamin B3 - 4.073

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Protein bread
Protein bread
3
:
2
Filo
Filo
Contains more Protein +70.4%
Contains more Water +22.7%
Contains more Other +11.8%
Contains more Fats +172.7%
Contains more Carbs +20.1%
Protein bread
12% 2% 44% 40% 2%
Protein: 12.1 g
Fats: 2.2 g
Carbs: 43.8 g
Water: 40 g
Other: 1.9 g
Filo
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 +70.4%
Contains more Water +22.7%
Contains more Other +11.8%
Contains more Fats +172.7%
Contains more Carbs +20.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Protein bread
Protein bread
2
:
1
Filo
Filo
Contains less Saturated Fat -77.4%
Contains more Monounsaturated Fat +1620.8%
Equal in Polyunsaturated fat - 0.923
Protein bread
22% 12% 66%
Saturated Fat: 0.332 g
Monounsaturated Fat: 0.183 g
Polyunsaturated fat: 1.009 g
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Contains less Saturated Fat -77.4%
Contains more Monounsaturated Fat +1620.8%
Equal in Polyunsaturated fat - 0.923

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Protein bread Filo Opinion
Net carbs 40.8g 50.7g Filo
Protein 12.1g 7.1g Protein bread
Fats 2.2g 6g Filo
Carbs 43.8g 52.6g Filo
Calories 245kcal 299kcal Filo
Sugar 1.44g 0.18g Filo
Fiber 3g 1.9g Protein bread
Calcium 124mg 11mg Protein bread
Iron 4.15mg 3.21mg Protein bread
Magnesium 65mg 15mg Protein bread
Phosphorus 185mg 75mg Protein bread
Potassium 322mg 74mg Protein bread
Sodium 404mg 483mg Protein bread
Zinc 1.82mg 0.49mg Protein bread
Copper 0.417mg 0.101mg Protein bread
Manganese 1.472mg 0.476mg Protein bread
Selenium 32.9µg 23.3µg Protein bread
Vitamin A 5IU 0IU Protein bread
Vitamin E 0.36mg 0.08mg Protein bread
Vitamin B1 0.36mg 0.541mg Filo
Vitamin B2 0.394mg 0.341mg Protein bread
Vitamin B3 4.289mg 4.073mg Protein bread
Vitamin B5 0.42mg 0.302mg Protein bread
Vitamin B6 0.071mg 0.03mg Protein bread
Folate 116µg 88µg Protein bread
Vitamin K 1.3µg 2.5µg Filo
Tryptophan 0.148mg 0.088mg Protein bread
Threonine 0.366mg 0.194mg Protein bread
Isoleucine 0.471mg 0.246mg Protein bread
Leucine 0.858mg 0.49mg Protein bread
Lysine 0.372mg 0.158mg Protein bread
Methionine 0.199mg 0.126mg Protein bread
Phenylalanine 0.596mg 0.359mg Protein bread
Valine 0.518mg 0.286mg Protein bread
Histidine 0.271mg 0.159mg Protein bread
Saturated Fat 0.332g 1.47g Protein bread
Monounsaturated Fat 0.183g 3.149g Filo
Polyunsaturated fat 1.009g 0.923g Protein bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Protein 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
33%
Protein bread
32%
Filo
Minerals Daily Need Coverage Score
96%
Protein bread
47%
Filo

Comparison summary

Which food contains less Sodium?
Protein bread
Protein bread contains less Sodium (difference - 79mg)
Which food is lower in Saturated Fat?
Protein bread
Protein bread is lower in Saturated Fat (difference - 1.138g)
Which food is richer in minerals?
Protein bread
Protein bread is relatively richer in minerals
Which food is richer in vitamins?
Protein bread
Protein bread is relatively richer in vitamins
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 1.26g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 33)
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 ($)

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. Protein bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174917/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.