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.
We used Bread, white, commercially prepared (includes soft bread crumbs) and Phyllo dough types 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 | +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% |
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 AVitamin A | +∞% |
| 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 D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
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
Saturated Fat:
Sat. Fat
0.698 g
Monounsaturated Fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
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% |
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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| Rich in vitamins |
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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 | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 266kcal | 299kcal |
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| Protein | 8.85g | 7.1g |
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| Fats | 3.33g | 6g |
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| Net carbs | 46.72g | 50.7g |
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| Carbs | 49.42g | 52.6g |
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| Magnesium | 23mg | 15mg |
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| Calcium | 144mg | 11mg |
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| Potassium | 126mg | 74mg |
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| Iron | 3.61mg | 3.21mg |
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| Sugar | 5.67g | 0.18g |
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| Fiber | 2.7g | 1.9g |
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| Copper | 0.101mg | 0.101mg | |
| Zinc | 0.74mg | 0.49mg |
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| Starch | 37.17g |
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| Phosphorus | 98mg | 75mg |
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| Sodium | 490mg | 483mg |
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| Vitamin A | 1IU | 0IU |
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| Vitamin E | 0.22mg | 0.08mg |
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| Manganese | 0.536mg | 0.476mg |
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| Selenium | 22µg | 23.3µg |
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| Vitamin B1 | 0.533mg | 0.541mg |
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| Vitamin B2 | 0.243mg | 0.341mg |
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| Vitamin B3 | 4.78mg | 4.073mg |
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| Vitamin B5 | 0.536mg | 0.302mg |
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| Vitamin B6 | 0.087mg | 0.03mg |
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| Vitamin K | 0.2µg | 2.5µg |
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| Folate | 111µg | 88µg |
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| Trans Fat | 0.027g |
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| Choline | 14.6mg | 6.9mg |
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| Saturated Fat | 0.698g | 1.47g |
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| Monounsaturated Fat | 0.599g | 3.149g |
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| Polyunsaturated fat | 1.602g | 0.923g |
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| Tryptophan | 0.088mg |
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| Threonine | 0.194mg |
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| Isoleucine | 0.246mg |
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| Leucine | 0.49mg |
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| Lysine | 0.158mg |
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| Methionine | 0.126mg |
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| Phenylalanine | 0.359mg |
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| Valine | 0.286mg |
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| Histidine | 0.159mg |
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| Fructose | 2.43g |
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| Omega-3 - EPA | 0.001g | 0g |
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| Omega-3 - ALA | 0.166g |
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| Omega-6 - Eicosadienoic acid | 0.002g |
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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
33%
30%
Minerals Daily Need Coverage Score
56%
47%
Comparison summary
Which food is richer in minerals?
White Bread is relatively richer in minerals
Which food is lower in Saturated Fat?
White Bread is lower in Saturated Fat (difference - 0.772g)
Which food is richer in vitamins?
White Bread is relatively richer in vitamins
Which food is lower in Sugar?
Filo is lower in Sugar (difference - 5.49g)
Which food contains less Sodium?
Filo contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Filo is lower in glycemic index (difference - 35)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)