Bread sticks vs. Filo — In-Depth Nutrition Comparison

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How are bread sticks and filo different?

Bread sticks are higher than filo in selenium, folate, vitamin B2, iron, protein, copper, vitamin B3, phosphorus, and vitamin E.
Bread sticks cover your daily need for selenium 26% more than filo.
Bread sticks contain 13 times more vitamin E than filo. Bread sticks contain 1.01mg of vitamin E, while filo contains 0.08mg.
Filo is lower in sodium.
Bread sticks have a higher glycemic index (67) than filo (38).

Bread sticks, plain and Phyllo dough types were used in this article.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Bread sticks

Filo

Contains more MagnesiumMagnesium	+113.3%
Contains more CalciumCalcium	+100%
Contains more PotassiumPotassium	+67.6%
Contains more IronIron	+33.3%
Contains more CopperCopper	+86.1%
Contains more ZincZinc	+79.6%
Contains more PhosphorusPhosphorus	+61.3%
Contains more ManganeseManganese	+17%
Contains more SeleniumSelenium	+60.9%

Contains less SodiumSodium

-32.3%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Bread sticks

Filo

Contains more Vitamin EVitamin E	+1162.5%
Contains more Vitamin B2Vitamin B2	+62.2%
Contains more Vitamin B3Vitamin B3	+29.7%
Contains more Vitamin B5Vitamin B5	+78.8%
Contains more Vitamin B6Vitamin B6	+143.3%
Contains more FolateFolate	+84.1%

Contains more Vitamin KVitamin K

+13.6%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B1 ~0.541mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	37.5µg	23.3µg	26%
Folate	162µg	88µg	19%
Polyunsaturated fat	3.628g	0.923g	18%
Vitamin B2	0.553mg	0.341mg	16%
Iron	4.28mg	3.21mg	13%
Protein	12g	7.1g	10%
Copper	0.188mg	0.101mg	10%
Sodium	713mg	483mg	10%
Vitamin B3	5.281mg	4.073mg	8%
Phosphorus	121mg	75mg	7%
Calories	412kcal	299kcal	6%
Vitamin E	1.01mg	0.08mg	6%
Fats	9.5g	6g	5%
Carbs	68.4g	52.6g	5%
Vitamin B5	0.54mg	0.302mg	5%
Magnesium	32mg	15mg	4%
Fiber	3g	1.9g	4%
Zinc	0.88mg	0.49mg	4%
Manganese	0.557mg	0.476mg	4%
Vitamin B1	0.589mg	0.541mg	4%
Vitamin B6	0.073mg	0.03mg	3%
Calcium	22mg	11mg	1%
Potassium	124mg	74mg	1%
Choline	14.6mg	6.9mg	1%
Monounsaturated fat	3.568g	3.149g	1%
Protein per 100 calories	2.9g	2.4g	N/A
Calories per 10 g protein	343kcal	421kcal	N/A
Weight per 100 calories	24g	33g	N/A
Unsaturated / Saturated Fat ratio	5.1	2.8	N/A
Net carbs	65.4g	50.7g	N/A
Sugar	1.26g	0.18g	N/A
Vitamin K	2.2µg	2.5µg	0%
Saturated fat	1.41g	1.47g	0%
Tryptophan	0.139mg	0.088mg	0%
Threonine	0.338mg	0.194mg	0%
Isoleucine	0.458mg	0.246mg	0%
Leucine	0.835mg	0.49mg	0%
Lysine	0.281mg	0.158mg	0%
Methionine	0.212mg	0.126mg	0%
Phenylalanine	0.59mg	0.359mg	0%
Valine	0.516mg	0.286mg	0%
Histidine	0.258mg	0.159mg	0%