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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 for 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.
  • Filo has a lower glycemic index than wheat .

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Filo
Filo
0
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 +860%
Contains more CalciumCalcium +209.1%
Contains more PotassiumPotassium +482.4%
Contains more CopperCopper +447.5%
Contains more ZincZinc +749%
Contains more PhosphorusPhosphorus +577.3%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +532.8%
Contains more SeleniumSelenium +283.7%
~equal in Iron ~3.21mg

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% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Filo
Filo
6
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 B3Vitamin B3 +65.4%
Contains more Vitamin B5Vitamin B5 +209.6%
Contains more Vitamin B6Vitamin B6 +1296.7%
Contains more Vitamin B1Vitamin B1 +29.1%
Contains more Vitamin B2Vitamin B2 +181.8%
Contains more FolateFolate +104.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Filo DV% diff.
Selenium 89.4µg 23.3µg 120%
Manganese 3.012mg 0.476mg 110%
Phosphorus 508mg 75mg 62%
Copper 0.553mg 0.101mg 50%
Zinc 4.16mg 0.49mg 33%
Magnesium 144mg 15mg 31%
Vitamin B6 0.419mg 0.03mg 30%
Sodium 2mg 483mg 21%
Vitamin B3 6.738mg 4.073mg 17%
Vitamin B2 0.121mg 0.341mg 17%
Protein 13.68g 7.1g 13%
Vitamin B5 0.935mg 0.302mg 13%
Folate 43µg 88µg 11%
Potassium 431mg 74mg 11%
Vitamin B1 0.419mg 0.541mg 10%
Fiber 1.9g 8%
Monounsaturated fat 0.344g 3.149g 7%
Carbs 71.13g 52.6g 6%
Saturated fat 0.454g 1.47g 5%
Fats 2.47g 6g 5%
Iron 3.52mg 3.21mg 4%
Vitamin K 2.5µg 2%
Calories 339kcal 299kcal 2%
Calcium 34mg 11mg 2%
Vitamin E 0.08mg 1%
Choline 6.9mg 1%
Net carbs 71.13g 50.7g N/A
Sugar 0.18g N/A
Polyunsaturated fat 0.978g 0.923g 0%
Tryptophan 0.176mg 0.088mg 0%
Threonine 0.366mg 0.194mg 0%
Isoleucine 0.533mg 0.246mg 0%
Leucine 0.934mg 0.49mg 0%
Lysine 0.303mg 0.158mg 0%
Methionine 0.221mg 0.126mg 0%
Phenylalanine 0.681mg 0.359mg 0%
Valine 0.594mg 0.286mg 0%
Histidine 0.322mg 0.159mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +92.7%
Contains more CarbsCarbs +35.2%
Contains more FatsFats +142.9%
Contains more WaterWater +198%
~equal in Other ~1.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 -69.1%
Contains more Mono. FatMonounsaturated fat +815.4%
~equal in Polyunsaturated fat ~0.923g

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.