Rye bread vs. Filo — In-Depth Nutrition Comparison
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How are rye bread and filo different?
- Rye bread is richer in fiber, manganese, selenium, copper, phosphorus, calcium, magnesium, zinc, and folate, while filo is higher in vitamin B1.
- Rye bread covers your daily need for fiber, 16% more than filo.
- Rye bread contains 7 times more calcium than filo. Rye bread contains 73mg of calcium, while filo contains 11mg.
- Rye bread has a higher glycemic index (60) than filo (38).
Bread, rye and Phyllo dough types were used in this article.
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 | +166.7% |
| Contains more CalciumCalcium | +563.6% |
| Contains more PotassiumPotassium | +124.3% |
| Contains more CopperCopper | +84.2% |
| Contains more ZincZinc | +132.7% |
| Contains more PhosphorusPhosphorus | +66.7% |
| Contains more ManganeseManganese | +73.1% |
| Contains more SeleniumSelenium | +32.6% |
| Contains more IronIron | +13.4% |
| Contains less SodiumSodium | -19.9% |
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 CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +312.5% |
| Contains more Vitamin B5Vitamin B5 | +45.7% |
| Contains more Vitamin B6Vitamin B6 | +150% |
| Contains more FolateFolate | +25% |
| Contains more CholineCholine | +111.6% |
| Contains more Vitamin B1Vitamin B1 | +24.7% |
| Contains more Vitamin KVitamin K | +108.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +19.7% |
| Contains more WaterWater | +14.4% |
| Contains more OtherOther | +52.9% |
| Contains more FatsFats | +81.8% |
~equal in
Carbs
~52.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -57.4% |
| Contains more Mono. FatMonounsaturated fat | +140.2% |
| Contains more Poly. FatPolyunsaturated fat | +15.5% |
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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DV% diff. |
| Fiber | 5.8g | 1.9g | 16% |
| Manganese | 0.824mg | 0.476mg | 15% |
| Selenium | 30.9µg | 23.3µg | 14% |
| Vitamin B1 | 0.434mg | 0.541mg | 9% |
| Copper | 0.186mg | 0.101mg | 9% |
| Phosphorus | 125mg | 75mg | 7% |
| Folate | 110µg | 88µg | 6% |
| Magnesium | 40mg | 15mg | 6% |
| Calcium | 73mg | 11mg | 6% |
| Zinc | 1.14mg | 0.49mg | 6% |
| Sodium | 603mg | 483mg | 5% |
| Monounsaturated fat | 1.311g | 3.149g | 5% |
| Iron | 2.83mg | 3.21mg | 5% |
| Fats | 3.3g | 6g | 4% |
| Saturated fat | 0.626g | 1.47g | 4% |
| Vitamin B6 | 0.075mg | 0.03mg | 3% |
| Vitamin B5 | 0.44mg | 0.302mg | 3% |
| Potassium | 166mg | 74mg | 3% |
| Protein | 8.5g | 7.1g | 3% |
| Vitamin B3 | 3.805mg | 4.073mg | 2% |
| Calories | 259kcal | 299kcal | 2% |
| Vitamin E | 0.33mg | 0.08mg | 2% |
| Vitamin K | 1.2µg | 2.5µg | 1% |
| Carbs | 48.3g | 52.6g | 1% |
| Choline | 14.6mg | 6.9mg | 1% |
| Polyunsaturated fat | 0.799g | 0.923g | 1% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 42.5g | 50.7g | N/A |
| Sugar | 3.85g | 0.18g | N/A |
| Vitamin B2 | 0.335mg | 0.341mg | 0% |
| Tryptophan | 0.096mg | 0.088mg | 0% |
| Threonine | 0.255mg | 0.194mg | 0% |
| Isoleucine | 0.319mg | 0.246mg | 0% |
| Leucine | 0.579mg | 0.49mg | 0% |
| Lysine | 0.233mg | 0.158mg | 0% |
| Methionine | 0.139mg | 0.126mg | 0% |
| Phenylalanine | 0.411mg | 0.359mg | 0% |
| Valine | 0.379mg | 0.286mg | 0% |
| Histidine | 0.182mg | 0.159mg | 0% |
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
31%
30%
Minerals Daily Need Coverage Score
67%
47%
Comparison summary
Which food is richer in minerals?
Rye bread is relatively richer in minerals
Which food is lower in Saturated fat?
Rye bread is lower in Saturated fat (difference - 0.844g)
Which food is lower in Sugar?
Filo is lower in Sugar (difference - 3.67g)
Which food contains less Sodium?
Filo contains less Sodium (difference - 120mg)
Which food is lower in glycemic index?
Filo is lower in glycemic index (difference - 22)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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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.