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  6. Wheat vs. Filo

Wheat vs. Filo — In-Depth Nutrition Comparison

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The main differences between Wheat and Filo

  • Wheat is richer in Selenium, Manganese, Phosphorus, Copper, Zinc, Magnesium, Vitamin B6, and Vitamin B3, yet Filo is richer in Vitamin B2.
  • Daily need coverage for Selenium from Wheat is 120% higher.
  • Wheat contains 14 times more Vitamin B6 than Filo. Wheat contains 0.419mg of Vitamin B6, while Filo contains 0.03mg.
  • Wheat contains less Sodium.

Food types used in this article are Wheat, durum and Phyllo dough.

Infographic

Wheat 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.
Wheat
Wheat
10
:
0
Filo
Filo
Contains more Calcium +209.1%
Contains more Magnesium +860%
Contains more Phosphorus +577.3%
Contains more Potassium +482.4%
Contains less Sodium -99.6%
Contains more Zinc +749%
Contains more Copper +447.5%
Contains more Manganese +532.8%
Contains more Selenium +283.7%
Equal in Iron - 3.21
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Contains more Calcium +209.1%
Contains more Magnesium +860%
Contains more Phosphorus +577.3%
Contains more Potassium +482.4%
Contains less Sodium -99.6%
Contains more Zinc +749%
Contains more Copper +447.5%
Contains more Manganese +532.8%
Contains more Selenium +283.7%
Equal in Iron - 3.21

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.
Wheat
Wheat
3
:
5
Filo
Filo
Contains more Vitamin B3 +65.4%
Contains more Vitamin B5 +209.6%
Contains more Vitamin B6 +1296.7%
Contains more Vitamin B1 +29.1%
Contains more Vitamin B2 +181.8%
Contains more Folate +104.7%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Filo
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 136% 79% 77% 19% 7% 66% 0% 7%
Contains more Vitamin B3 +65.4%
Contains more Vitamin B5 +209.6%
Contains more Vitamin B6 +1296.7%
Contains more Vitamin B1 +29.1%
Contains more Vitamin B2 +181.8%
Contains more Folate +104.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
3
:
2
Filo
Filo
Contains more Protein +92.7%
Contains more Carbs +35.2%
Contains more Fats +142.9%
Contains more Water +198%
Equal in Other - 1.7
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Filo
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 Protein +92.7%
Contains more Carbs +35.2%
Contains more Fats +142.9%
Contains more Water +198%
Equal in Other - 1.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
:
1
Filo
Filo
Contains less Saturated Fat -69.1%
Contains more Monounsaturated Fat +815.4%
Equal in Polyunsaturated fat - 0.923
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Contains less Saturated Fat -69.1%
Contains more Monounsaturated Fat +815.4%
Equal in Polyunsaturated fat - 0.923

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Filo
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wheat Filo Opinion
Net carbs 71.13g 50.7g Wheat
Protein 13.68g 7.1g Wheat
Fats 2.47g 6g Filo
Carbs 71.13g 52.6g Wheat
Calories 339kcal 299kcal Wheat
Sugar 0.18g Wheat
Fiber 1.9g Filo
Calcium 34mg 11mg Wheat
Iron 3.52mg 3.21mg Wheat
Magnesium 144mg 15mg Wheat
Phosphorus 508mg 75mg Wheat
Potassium 431mg 74mg Wheat
Sodium 2mg 483mg Wheat
Zinc 4.16mg 0.49mg Wheat
Copper 0.553mg 0.101mg Wheat
Manganese 3.012mg 0.476mg Wheat
Selenium 89.4µg 23.3µg Wheat
Vitamin E 0.08mg Filo
Vitamin B1 0.419mg 0.541mg Filo
Vitamin B2 0.121mg 0.341mg Filo
Vitamin B3 6.738mg 4.073mg Wheat
Vitamin B5 0.935mg 0.302mg Wheat
Vitamin B6 0.419mg 0.03mg Wheat
Folate 43µg 88µg Filo
Vitamin K 2.5µg Filo
Tryptophan 0.176mg 0.088mg Wheat
Threonine 0.366mg 0.194mg Wheat
Isoleucine 0.533mg 0.246mg Wheat
Leucine 0.934mg 0.49mg Wheat
Lysine 0.303mg 0.158mg Wheat
Methionine 0.221mg 0.126mg Wheat
Phenylalanine 0.681mg 0.359mg Wheat
Valine 0.594mg 0.286mg Wheat
Histidine 0.322mg 0.159mg Wheat
Saturated Fat 0.454g 1.47g Wheat
Monounsaturated Fat 0.344g 3.149g Filo
Polyunsaturated fat 0.978g 0.923g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Filo
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
37%
Wheat
32%
Filo
Minerals Daily Need Coverage Score
168%
Wheat
47%
Filo

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 481mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 1.016g)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 12)
Which food is cheaper?
Filo
Filo is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.