Pumpernickel bread vs. Filo — In-Depth Nutrition Comparison
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Important differences between Pumpernickel bread and Filo
- Pumpernickel bread has more Manganese, Copper, Fiber, Phosphorus, Magnesium, Zinc, Vitamin B6, and Calcium, however, Filo has more Vitamin B1, and Vitamin B3.
- Pumpernickel bread's daily need coverage for Manganese is 36% more.
- Pumpernickel bread has 6 times more Calcium than Filo. Pumpernickel bread has 68mg of Calcium, while Filo has 11mg.
The food varieties used in the comparison are Bread, pumpernickel and Phyllo dough.
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 MagnesiumMagnesium | +260% |
| Contains more CalciumCalcium | +518.2% |
| Contains more PotassiumPotassium | +181.1% |
| Contains more CopperCopper | +184.2% |
| Contains more ZincZinc | +202% |
| Contains more PhosphorusPhosphorus | +137.3% |
| Contains more ManganeseManganese | +174.2% |
| Contains more IronIron | +11.8% |
| Contains less SodiumSodium | -19% |
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 | +425% |
| Contains more Vitamin B5Vitamin B5 | +33.8% |
| Contains more Vitamin B6Vitamin B6 | +320% |
| Contains more CholineCholine | +111.6% |
| Contains more Vitamin B1Vitamin B1 | +65.4% |
| Contains more Vitamin B2Vitamin B2 | +11.8% |
| Contains more Vitamin B3Vitamin B3 | +31.8% |
| Contains more Vitamin KVitamin K | +212.5% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.7 g
Fats:
3.1 g
Carbs:
47.5 g
Water:
37.9 g
Other:
2.8 g
Protein:
7.1 g
Fats:
6 g
Carbs:
52.6 g
Water:
32.6 g
Other:
1.7 g
| Contains more ProteinProtein | +22.5% |
| Contains more WaterWater | +16.3% |
| Contains more OtherOther | +64.7% |
| Contains more FatsFats | +93.5% |
| Contains more CarbsCarbs | +10.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.437 g
Monounsaturated Fat:
Mono. Fat
0.932 g
Polyunsaturated fat:
Poly. Fat
1.237 g
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 | -70.3% |
| Contains more Poly. FatPolyunsaturated fat | +34% |
| Contains more Mono. FatMonounsaturated Fat | +237.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 250kcal | 299kcal |
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| Protein | 8.7g | 7.1g |
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| Fats | 3.1g | 6g |
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| Net carbs | 41g | 50.7g |
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| Carbs | 47.5g | 52.6g |
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| Magnesium | 54mg | 15mg |
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| Calcium | 68mg | 11mg |
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| Potassium | 208mg | 74mg |
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| Iron | 2.87mg | 3.21mg |
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| Sugar | 0.53g | 0.18g |
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| Fiber | 6.5g | 1.9g |
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| Copper | 0.287mg | 0.101mg |
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| Zinc | 1.48mg | 0.49mg |
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| Phosphorus | 178mg | 75mg |
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| Sodium | 596mg | 483mg |
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| Vitamin E | 0.42mg | 0.08mg |
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| Manganese | 1.305mg | 0.476mg |
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| Selenium | 24.5µg | 23.3µg |
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| Vitamin B1 | 0.327mg | 0.541mg |
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| Vitamin B2 | 0.305mg | 0.341mg |
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| Vitamin B3 | 3.091mg | 4.073mg |
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| Vitamin B5 | 0.404mg | 0.302mg |
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| Vitamin B6 | 0.126mg | 0.03mg |
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| Vitamin K | 0.8µg | 2.5µg |
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| Folate | 93µg | 88µg |
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| Choline | 14.6mg | 6.9mg |
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| Saturated Fat | 0.437g | 1.47g |
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| Monounsaturated Fat | 0.932g | 3.149g |
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| Polyunsaturated fat | 1.237g | 0.923g |
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| Tryptophan | 0.097mg | 0.088mg |
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| Threonine | 0.267mg | 0.194mg |
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| Isoleucine | 0.334mg | 0.246mg |
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| Leucine | 0.602mg | 0.49mg |
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| Lysine | 0.248mg | 0.158mg |
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| Methionine | 0.155mg | 0.126mg |
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| Phenylalanine | 0.422mg | 0.359mg |
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| Valine | 0.396mg | 0.286mg |
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| Histidine | 0.196mg | 0.159mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
27%
30%
Minerals Daily Need Coverage Score
78%
47%
Comparison summary
Which food is richer in minerals?
Pumpernickel bread is relatively richer in minerals
Which food is lower in Saturated Fat?
Pumpernickel bread is lower in Saturated Fat (difference - 1.033g)
Which food is lower in Sugar?
Filo is lower in Sugar (difference - 0.35g)
Which food contains less Sodium?
Filo contains less Sodium (difference - 113mg)
Which food is lower in glycemic index?
Filo is lower in glycemic index (difference - 11)
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 vitamins?
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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.