Oat bread vs. Filo — In-Depth Nutrition Comparison

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A recap on the differences between oat bread and filo

Oat bread is higher than filo in manganese, selenium, fiber, phosphorus, vitamin B5, and calcium.
Oat bread covers your daily manganese needs 13% more than filo.
Oat bread contains 6 times more calcium than filo. While oat bread contains 65mg of calcium, filo contains only 11mg.
The amount of sodium in oat bread is lower.
The glycemic index of filo is lower.

Food varieties used in this article are Bread, oat bran and Phyllo dough.

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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.

Oat bread

Filo

Contains more MagnesiumMagnesium	+133.3%
Contains more CalciumCalcium	+490.9%
Contains more PotassiumPotassium	+98.6%
Contains more CopperCopper	+33.7%
Contains more ZincZinc	+81.6%
Contains more PhosphorusPhosphorus	+88%
Contains less SodiumSodium	-26.9%
Contains more ManganeseManganese	+63.7%
Contains more SeleniumSelenium	+28.8%

~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.

Oat bread

Filo

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+450%
Contains more Vitamin B3Vitamin B3	+18.6%
Contains more Vitamin B5Vitamin B5	+92.4%
Contains more Vitamin B6Vitamin B6	+143.3%

Contains more Vitamin KVitamin K

+108.3%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.541mg

~equal in Vitamin B2 ~0.341mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~88µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0.779mg	0.476mg	13%
Selenium	30µg	23.3µg	12%
Fiber	4.5g	1.9g	10%
Phosphorus	141mg	75mg	9%
Protein	10.4g	7.1g	7%
Sodium	353mg	483mg	6%
Vitamin B5	0.581mg	0.302mg	6%
Magnesium	35mg	15mg	5%
Calcium	65mg	11mg	5%
Vitamin B3	4.831mg	4.073mg	5%
Polyunsaturated fat	1.694g	0.923g	5%
Carbs	39.8g	52.6g	4%
Copper	0.135mg	0.101mg	4%
Zinc	0.89mg	0.49mg	4%
Saturated fat	0.697g	1.47g	4%
Monounsaturated fat	1.59g	3.149g	4%
Calories	236kcal	299kcal	3%
Vitamin B1	0.504mg	0.541mg	3%
Vitamin B6	0.073mg	0.03mg	3%
Fats	4.4g	6g	2%
Potassium	147mg	74mg	2%
Vitamin E	0.44mg	0.08mg	2%
Folate	81µg	88µg	2%
Choline	18.7mg	6.9mg	2%
Iron	3.12mg	3.21mg	1%
Vitamin K	1.2µg	2.5µg	1%
Protein per 100 calories	4.4g	2.4g	N/A
Calories per 10 g protein	227kcal	421kcal	N/A
Weight per 100 calories	42g	33g	N/A
Unsaturated / Saturated Fat ratio	4.7	2.8	N/A
Net carbs	35.3g	50.7g	N/A
Sugar	7.7g	0.18g	N/A
Vitamin A	2µg	0µg	0%
Vitamin B2	0.346mg	0.341mg	0%
Tryptophan	0.131mg	0.088mg	0%
Threonine	0.299mg	0.194mg	0%
Isoleucine	0.399mg	0.246mg	0%
Leucine	0.733mg	0.49mg	0%
Lysine	0.297mg	0.158mg	0%
Methionine	0.179mg	0.126mg	0%
Phenylalanine	0.518mg	0.359mg	0%
Valine	0.461mg	0.286mg	0%
Histidine	0.225mg	0.159mg	0%