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  6. White bread vs. Filo

White bread vs. Filo — In-Depth Nutrition Comparison

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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.
  • Filo has a lower glycemic index (38) than white bread (73).

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

Infographic

White 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 +53.3%
Contains more CalciumCalcium +1209.1%
Contains more PotassiumPotassium +70.3%
Contains more IronIron +12.5%
Contains more ZincZinc +51%
Contains more PhosphorusPhosphorus +30.7%
Contains more ManganeseManganese +12.6%
~equal in Copper ~0.101mg
~equal in Sodium ~483mg
~equal in Selenium ~23.3µg

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Filo
Filo
2
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 EVitamin E +175%
Contains more Vitamin B3Vitamin B3 +17.4%
Contains more Vitamin B5Vitamin B5 +77.5%
Contains more Vitamin B6Vitamin B6 +190%
Contains more FolateFolate +26.1%
Contains more CholineCholine +111.6%
Contains more Vitamin B2Vitamin B2 +40.3%
Contains more Vitamin KVitamin K +1150%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.541mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White bread Filo DV% diff.
Starch 37.17g 15%
Calcium 144mg 11mg 13%
Vitamin B2 0.243mg 0.341mg 8%
Folate 111µg 88µg 6%
Monounsaturated fat 0.599g 3.149g 6%
Iron 3.61mg 3.21mg 5%
Vitamin B5 0.536mg 0.302mg 5%
Polyunsaturated fat 1.602g 0.923g 5%
Saturated fat 0.698g 1.47g 4%
Vitamin B6 0.087mg 0.03mg 4%
Fats 3.33g 6g 4%
Protein 8.85g 7.1g 4%
Vitamin B3 4.78mg 4.073mg 4%
Fructose 2.43g 3%
Fiber 2.7g 1.9g 3%
Phosphorus 98mg 75mg 3%
Manganese 0.536mg 0.476mg 3%
Vitamin K 0.2µg 2.5µg 2%
Calories 266kcal 299kcal 2%
Zinc 0.74mg 0.49mg 2%
Potassium 126mg 74mg 2%
Magnesium 23mg 15mg 2%
Selenium 22µg 23.3µg 2%
Vitamin B1 0.533mg 0.541mg 1%
Vitamin E 0.22mg 0.08mg 1%
Choline 14.6mg 6.9mg 1%
Carbs 49.42g 52.6g 1%
Net carbs 46.72g 50.7g N/A
Sugar 5.67g 0.18g N/A
Copper 0.101mg 0.101mg 0%
Sodium 490mg 483mg 0%
Trans fat 0.027g N/A
Tryptophan 0.088mg 0%
Threonine 0.194mg 0%
Isoleucine 0.246mg 0%
Leucine 0.49mg 0%
Lysine 0.158mg 0%
Methionine 0.126mg 0%
Phenylalanine 0.359mg 0%
Valine 0.286mg 0%
Histidine 0.159mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +24.6%
Contains more WaterWater +11.7%
Contains more OtherOther +16.5%
Contains more FatsFats +80.2%
~equal in Carbs ~52.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 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 -52.5%
Contains more Poly. FatPolyunsaturated fat +73.6%
Contains more Mono. FatMonounsaturated fat +425.7%

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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. 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.