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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.
  • Filo has a lower glycemic index. The glycemic index of filo is 38, while the glycemic index of protein bread is 71.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 37% 28% 156% 139% 50% 79% 53% 192% 179%
Filo
Filo
0
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 +333.3%
Contains more CalciumCalcium +1027.3%
Contains more PotassiumPotassium +335.1%
Contains more IronIron +29.3%
Contains more CopperCopper +312.9%
Contains more ZincZinc +271.4%
Contains more PhosphorusPhosphorus +146.7%
Contains less SodiumSodium -16.4%
Contains more ManganeseManganese +209.2%
Contains more SeleniumSelenium +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.
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% 7.2% 0% 90% 91% 80% 25% 16% 0% 3.3% 87% 10%
Filo
Filo
2
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 EVitamin E +350%
Contains more Vitamin B2Vitamin B2 +15.5%
Contains more Vitamin B5Vitamin B5 +39.1%
Contains more Vitamin B6Vitamin B6 +136.7%
Contains more FolateFolate +31.8%
Contains more CholineCholine +171%
Contains more Vitamin B1Vitamin B1 +50.3%
Contains more Vitamin KVitamin K +92.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~4.073mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Protein bread Filo DV% diff.
Manganese 1.472mg 0.476mg 43%
Copper 0.417mg 0.101mg 35%
Selenium 32.9µg 23.3µg 17%
Phosphorus 185mg 75mg 16%
Vitamin B1 0.36mg 0.541mg 15%
Magnesium 65mg 15mg 12%
Zinc 1.82mg 0.49mg 12%
Iron 4.15mg 3.21mg 12%
Calcium 124mg 11mg 11%
Protein 12.1g 7.1g 10%
Folate 116µg 88µg 7%
Potassium 322mg 74mg 7%
Monounsaturated fat 0.183g 3.149g 7%
Fats 2.2g 6g 6%
Saturated fat 0.332g 1.47g 5%
Fiber 3g 1.9g 4%
Vitamin B2 0.394mg 0.341mg 4%
Vitamin B6 0.071mg 0.03mg 3%
Calories 245kcal 299kcal 3%
Sodium 404mg 483mg 3%
Carbs 43.8g 52.6g 3%
Vitamin E 0.36mg 0.08mg 2%
Choline 18.7mg 6.9mg 2%
Vitamin B5 0.42mg 0.302mg 2%
Vitamin B3 4.289mg 4.073mg 1%
Polyunsaturated fat 1.009g 0.923g 1%
Vitamin K 1.3µg 2.5µg 1%
Net carbs 40.8g 50.7g N/A
Sugar 1.44g 0.18g N/A
Tryptophan 0.148mg 0.088mg 0%
Threonine 0.366mg 0.194mg 0%
Isoleucine 0.471mg 0.246mg 0%
Leucine 0.858mg 0.49mg 0%
Lysine 0.372mg 0.158mg 0%
Methionine 0.199mg 0.126mg 0%
Phenylalanine 0.596mg 0.359mg 0%
Valine 0.518mg 0.286mg 0%
Histidine 0.271mg 0.159mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Filo
2
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 ProteinProtein +70.4%
Contains more WaterWater +22.7%
Contains more OtherOther +11.8%
Contains more FatsFats +172.7%
Contains more CarbsCarbs +20.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 12% 66%
Saturated fat: Sat. Fat 0.332 g
Monounsaturated fat: Mono. Fat 0.183 g
Polyunsaturated fat: Poly. Fat 1.009 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 less Sat. FatSaturated fat -77.4%
Contains more Mono. FatMonounsaturated fat +1620.8%
~equal in Polyunsaturated fat ~0.923g

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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. 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.