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  6. Pumpernickel bread vs. Filo

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.
  • Pumpernickel bread has a higher glycemic index than filo.

The food varieties used in the comparison are Bread, pumpernickel and Phyllo dough.

Infographic

Pumpernickel 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 39% 20% 18% 108% 96% 40% 76% 78% 170% 134%
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 +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%
~equal in Selenium ~23.3µg

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% 8.4% 0% 82% 70% 58% 24% 29% 0% 2% 70% 8%
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 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 C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~88µg

All nutrients comparison - raw data values

Nutrient Pumpernickel bread Filo DV% diff.
Manganese 1.305mg 0.476mg 36%
Copper 0.287mg 0.101mg 21%
Fiber 6.5g 1.9g 18%
Vitamin B1 0.327mg 0.541mg 18%
Phosphorus 178mg 75mg 15%
Magnesium 54mg 15mg 9%
Zinc 1.48mg 0.49mg 9%
Vitamin B6 0.126mg 0.03mg 7%
Monounsaturated fat 0.932g 3.149g 6%
Calcium 68mg 11mg 6%
Vitamin B3 3.091mg 4.073mg 6%
Saturated fat 0.437g 1.47g 5%
Sodium 596mg 483mg 5%
Fats 3.1g 6g 4%
Potassium 208mg 74mg 4%
Iron 2.87mg 3.21mg 4%
Vitamin B2 0.305mg 0.341mg 3%
Protein 8.7g 7.1g 3%
Vitamin B5 0.404mg 0.302mg 2%
Polyunsaturated fat 1.237g 0.923g 2%
Calories 250kcal 299kcal 2%
Selenium 24.5µg 23.3µg 2%
Vitamin E 0.42mg 0.08mg 2%
Carbs 47.5g 52.6g 2%
Vitamin K 0.8µg 2.5µg 1%
Folate 93µg 88µg 1%
Choline 14.6mg 6.9mg 1%
Net carbs 41g 50.7g N/A
Sugar 0.53g 0.18g N/A
Tryptophan 0.097mg 0.088mg 0%
Threonine 0.267mg 0.194mg 0%
Isoleucine 0.334mg 0.246mg 0%
Leucine 0.602mg 0.49mg 0%
Lysine 0.248mg 0.158mg 0%
Methionine 0.155mg 0.126mg 0%
Phenylalanine 0.422mg 0.359mg 0%
Valine 0.396mg 0.286mg 0%
Histidine 0.196mg 0.159mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 48% 38% 3%
Protein: 8.7 g
Fats: 3.1 g
Carbs: 47.5 g
Water: 37.9 g
Other: 2.8 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 +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
17% 36% 47%
Saturated fat: Sat. Fat 0.437 g
Monounsaturated fat: Mono. Fat 0.932 g
Polyunsaturated fat: Poly. Fat 1.237 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 -70.3%
Contains more Poly. FatPolyunsaturated fat +34%
Contains more Mono. FatMonounsaturated fat +237.9%

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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. Pumpernickel bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174918/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.