Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Baked Products
  4. White Bread
  5. Compare
  6. White Bread vs. Filo

White Bread vs. Filo — In-Depth Nutrition Comparison

Compare

What are the differences between White Bread and Filo?

  • White Bread is higher in Calcium, and Folate, however, Filo is richer in Vitamin B2.
  • White Bread's daily need coverage for Calcium is 13% more.
  • Filo contains 2 times less Choline than White Bread. White Bread contains 14.6mg of Choline, while Filo contains 6.9mg.
  • White Bread has less Saturated Fat.

We used Bread, white, commercially prepared (includes soft bread crumbs) and Phyllo dough types in this article.

Infographic

White 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.
White Bread
White Bread
7
:
2
Filo
Filo
Contains more Calcium +1209.1%
Contains more Iron +12.5%
Contains more Magnesium +53.3%
Contains more Phosphorus +30.7%
Contains more Potassium +70.3%
Contains more Zinc +51%
Contains more Manganese +12.6%
Equal in Sodium - 483
Equal in Copper - 0.101
Equal in Selenium - 23.3
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Contains more Calcium +1209.1%
Contains more Iron +12.5%
Contains more Magnesium +53.3%
Contains more Phosphorus +30.7%
Contains more Potassium +70.3%
Contains more Zinc +51%
Contains more Manganese +12.6%
Equal in Sodium - 483
Equal in Copper - 0.101
Equal in Selenium - 23.3

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.
White Bread
White Bread
6
:
3
Filo
Filo
Contains more Vitamin A +∞%
Contains more Vitamin E +175%
Contains more Vitamin B3 +17.4%
Contains more Vitamin B5 +77.5%
Contains more Vitamin B6 +190%
Contains more Folate +26.1%
Contains more Vitamin B2 +40.3%
Contains more Vitamin K +1150%
Equal in Vitamin B1 - 0.541
White Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 134% 57% 90% 33% 21% 84% 0% 1%
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 A +∞%
Contains more Vitamin E +175%
Contains more Vitamin B3 +17.4%
Contains more Vitamin B5 +77.5%
Contains more Vitamin B6 +190%
Contains more Folate +26.1%
Contains more Vitamin B2 +40.3%
Contains more Vitamin K +1150%
Equal in Vitamin B1 - 0.541

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
White Bread
White Bread
3
:
2
Filo
Filo
Contains more Protein +24.6%
Contains more Water +11.7%
Contains more Other +16.5%
Contains more Fats +80.2%
Equal in Carbs - 52.6
White Bread
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +24.6%
Contains more Water +11.7%
Contains more Other +16.5%
Contains more Fats +80.2%
Equal in Carbs - 52.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
White Bread
White Bread
2
:
1
Filo
Filo
Contains less Saturated Fat -52.5%
Contains more Polyunsaturated fat +73.6%
Contains more Monounsaturated Fat +425.7%
White Bread
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 g
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Contains less Saturated Fat -52.5%
Contains more Polyunsaturated fat +73.6%
Contains more Monounsaturated Fat +425.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient White Bread Filo Opinion
Net carbs 46.72g 50.7g Filo
Protein 8.85g 7.1g White Bread
Fats 3.33g 6g Filo
Carbs 49.42g 52.6g Filo
Calories 266kcal 299kcal Filo
Starch 37.17g White Bread
Fructose 2.43g White Bread
Sugar 5.67g 0.18g Filo
Fiber 2.7g 1.9g White Bread
Calcium 144mg 11mg White Bread
Iron 3.61mg 3.21mg White Bread
Magnesium 23mg 15mg White Bread
Phosphorus 98mg 75mg White Bread
Potassium 126mg 74mg White Bread
Sodium 490mg 483mg Filo
Zinc 0.74mg 0.49mg White Bread
Copper 0.101mg 0.101mg
Manganese 0.536mg 0.476mg White Bread
Selenium 22µg 23.3µg Filo
Vitamin A 1IU 0IU White Bread
Vitamin E 0.22mg 0.08mg White Bread
Vitamin B1 0.533mg 0.541mg Filo
Vitamin B2 0.243mg 0.341mg Filo
Vitamin B3 4.78mg 4.073mg White Bread
Vitamin B5 0.536mg 0.302mg White Bread
Vitamin B6 0.087mg 0.03mg White Bread
Folate 111µg 88µg White Bread
Vitamin K 0.2µg 2.5µg Filo
Tryptophan 0.088mg Filo
Threonine 0.194mg Filo
Isoleucine 0.246mg Filo
Leucine 0.49mg Filo
Lysine 0.158mg Filo
Methionine 0.126mg Filo
Phenylalanine 0.359mg Filo
Valine 0.286mg Filo
Histidine 0.159mg Filo
Trans Fat 0.027g Filo
Saturated Fat 0.698g 1.47g White Bread
Omega-3 - EPA 0.001g 0g White Bread
Monounsaturated Fat 0.599g 3.149g Filo
Polyunsaturated fat 1.602g 0.923g White Bread
Omega-6 - Eicosadienoic acid 0.002g White Bread
Omega-3 - ALA 0.166g White Bread

Which food is preferable for your diet?

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

People also compare

White Bread
White Bread vs Rye bread
Rye bread
White Bread
White Bread vs Raisin bread
Raisin bread
White Bread
White Bread vs Protein bread
Protein bread
Filo
Filo vs Apple strudel
Apple strudel
Filo
Filo vs Sweet roll
Sweet roll
Filo
Filo vs Waffle
Waffle

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
35%
White Bread
32%
Filo
Minerals Daily Need Coverage Score
56%
White Bread
47%
Filo

Comparison summary

Which food is richer in minerals?
White Bread
White Bread is relatively richer in minerals
Which food is lower in Saturated Fat?
White Bread
White Bread is lower in Saturated Fat (difference - 0.772g)
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 5.49g)
Which food contains less Sodium?
Filo
Filo contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 35)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. White Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.