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  6. Raisin bread vs. Filo

Raisin bread vs. Filo — In-Depth Nutrition Comparison

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A recap on differences between raisin bread and filo

  • Raisin bread is higher in copper, fiber, and calcium, yet filo is higher in vitamin B1 and selenium.
  • Filo covers your daily vitamin B1 needs 17% more than raisin bread.
  • Raisin bread contains 6 times more calcium than filo. While raisin bread contains 66mg of calcium, filo contains only 11mg.
  • The amount of sodium in raisin bread is lower.
  • The glycemic index of filo is lower.

Food varieties used in this article are Bread, raisin, enriched and Phyllo dough.

Infographic

Raisin 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 20% 20% 109% 66% 20% 47% 45% 65% 109%
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 +73.3%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +206.8%
Contains more CopperCopper +96%
Contains more ZincZinc +46.9%
Contains more PhosphorusPhosphorus +45.3%
Contains less SodiumSodium -28.2%
Contains more IronIron +10.7%
Contains more SeleniumSelenium +16.5%
~equal in Manganese ~0.476mg

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 0.33% 0% 5.6% 0% 85% 92% 65% 23% 16% 0% 4.3% 80% 8%
Filo
Filo
3
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B2Vitamin B2 +16.7%
Contains more Vitamin B5Vitamin B5 +28.1%
Contains more Vitamin B6Vitamin B6 +130%
Contains more FolateFolate +20.5%
Contains more CholineCholine +111.6%
Contains more Vitamin B1Vitamin B1 +59.6%
Contains more Vitamin B3Vitamin B3 +17.5%
Contains more Vitamin KVitamin K +47.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Raisin bread Filo DV% diff.
Vitamin B1 0.339mg 0.541mg 17%
Copper 0.198mg 0.101mg 11%
Fiber 4.3g 1.9g 10%
Selenium 20µg 23.3µg 6%
Calcium 66mg 11mg 6%
Sodium 347mg 483mg 6%
Folate 106µg 88µg 5%
Potassium 227mg 74mg 5%
Phosphorus 109mg 75mg 5%
Vitamin B3 3.466mg 4.073mg 4%
Iron 2.9mg 3.21mg 4%
Vitamin B2 0.398mg 0.341mg 4%
Magnesium 26mg 15mg 3%
Vitamin B6 0.069mg 0.03mg 3%
Polyunsaturated fat 0.679g 0.923g 2%
Protein 7.9g 7.1g 2%
Zinc 0.72mg 0.49mg 2%
Monounsaturated fat 2.294g 3.149g 2%
Fats 4.4g 6g 2%
Saturated fat 1.081g 1.47g 2%
Vitamin B5 0.387mg 0.302mg 2%
Vitamin K 1.7µg 2.5µg 1%
Choline 14.6mg 6.9mg 1%
Calories 274kcal 299kcal 1%
Manganese 0.501mg 0.476mg 1%
Vitamin E 0.28mg 0.08mg 1%
Vitamin C 0.1mg 0mg 0%
Carbs 52.3g 52.6g 0%
Net carbs 48g 50.7g N/A
Sugar 5.68g 0.18g N/A
Tryptophan 0.083mg 0.088mg 0%
Threonine 0.222mg 0.194mg 0%
Isoleucine 0.287mg 0.246mg 0%
Leucine 0.516mg 0.49mg 0%
Lysine 0.2mg 0.158mg 0%
Methionine 0.128mg 0.126mg 0%
Phenylalanine 0.361mg 0.359mg 0%
Valine 0.329mg 0.286mg 0%
Histidine 0.167mg 0.159mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 4% 52% 34% 2%
Protein: 7.9 g
Fats: 4.4 g
Carbs: 52.3 g
Water: 33.6 g
Other: 1.8 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 +11.3%
Contains more FatsFats +36.4%
~equal in Carbs ~52.6g
~equal in Water ~32.6g
~equal in Other ~1.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 57% 17%
Saturated fat: Sat. Fat 1.081 g
Monounsaturated fat: Mono. Fat 2.294 g
Polyunsaturated fat: Poly. Fat 0.679 g
Filo
Filo
2
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 -26.5%
Contains more Mono. FatMonounsaturated fat +37.3%
Contains more Poly. FatPolyunsaturated fat +35.9%

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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. Raisin bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172680/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.