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  6. Rye bread vs. Filo

Rye bread vs. Filo — In-Depth Nutrition Comparison

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How are rye bread and filo different?

  • Rye bread is richer in fiber, manganese, selenium, copper, phosphorus, calcium, magnesium, zinc, and folate, while filo is higher in vitamin B1.
  • Rye bread covers your daily need for fiber, 16% more than filo.
  • Rye bread contains 7 times more calcium than filo. Rye bread contains 73mg of calcium, while filo contains 11mg.
  • Rye bread has a higher glycemic index (60) than filo (38).

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

Infographic

Rye 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 22% 15% 106% 62% 31% 54% 79% 107% 169%
Filo
Filo
2
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 +166.7%
Contains more CalciumCalcium +563.6%
Contains more PotassiumPotassium +124.3%
Contains more CopperCopper +84.2%
Contains more ZincZinc +132.7%
Contains more PhosphorusPhosphorus +66.7%
Contains more ManganeseManganese +73.1%
Contains more SeleniumSelenium +32.6%
Contains more IronIron +13.4%
Contains less SodiumSodium -19.9%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1.3% 0% 0% 6.6% 109% 77% 71% 26% 17% 0% 3% 83%
Filo
Filo
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.6% 135% 79% 76% 18% 6.9% 0% 6.3% 66%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +312.5%
Contains more Vitamin B5Vitamin B5 +45.7%
Contains more Vitamin B6Vitamin B6 +150%
Contains more FolateFolate +25%
Contains more Vitamin B1Vitamin B1 +24.7%
Contains more Vitamin KVitamin K +108.3%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B2 ~0.341mg
~equal in Vitamin B3 ~4.073mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rye bread Filo DV% diff.
Fiber 5.8g 1.9g 16%
Manganese 0.824mg 0.476mg 15%
Selenium 30.9µg 23.3µg 14%
Copper 0.186mg 0.101mg 9%
Vitamin B1 0.434mg 0.541mg 9%
Phosphorus 125mg 75mg 7%
Magnesium 40mg 15mg 6%
Calcium 73mg 11mg 6%
Zinc 1.14mg 0.49mg 6%
Folate 110µg 88µg 6%
Iron 2.83mg 3.21mg 5%
Sodium 603mg 483mg 5%
Monounsaturated fat 1.311g 3.149g 5%
Fats 3.3g 6g 4%
Saturated fat 0.626g 1.47g 4%
Protein 8.5g 7.1g 3%
Potassium 166mg 74mg 3%
Vitamin B5 0.44mg 0.302mg 3%
Vitamin B6 0.075mg 0.03mg 3%
Calories 259kcal 299kcal 2%
Vitamin E 0.33mg 0.08mg 2%
Vitamin B3 3.805mg 4.073mg 2%
Carbs 48.3g 52.6g 1%
Vitamin K 1.2µg 2.5µg 1%
Choline 14.6mg 6.9mg 1%
Polyunsaturated fat 0.799g 0.923g 1%
Protein per 100 calories 3.3g 2.4g N/A
Calories per 10 g protein 305kcal 421kcal N/A
Weight per 100 calories 39g 33g N/A
Unsaturated / Saturated Fat ratio 3.4 2.8 N/A
Vitamin C 0.4mg 0mg 0%
Net carbs 42.5g 50.7g N/A
Sugar 3.85g 0.18g N/A
Vitamin B2 0.335mg 0.341mg 0%
Tryptophan 0.096mg 0.088mg 0%
Threonine 0.255mg 0.194mg 0%
Isoleucine 0.319mg 0.246mg 0%
Leucine 0.579mg 0.49mg 0%
Lysine 0.233mg 0.158mg 0%
Methionine 0.139mg 0.126mg 0%
Phenylalanine 0.411mg 0.359mg 0%
Valine 0.379mg 0.286mg 0%
Histidine 0.182mg 0.159mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 48% 37% 3%
Protein: 8.5 g
Fats: 3.3 g
Carbs: 48.3 g
Water: 37.3 g
Other: 2.6 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 +19.7%
Contains more WaterWater +14.4%
Contains more OtherOther +52.9%
Contains more FatsFats +81.8%
~equal in Carbs ~52.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 48% 29%
Saturated fat: Sat. Fat 0.626 g
Monounsaturated fat: Mono. Fat 1.311 g
Polyunsaturated fat: Poly. Fat 0.799 g
Filo
Filo
2
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 -57.4%
Contains more Mono. FatMonounsaturated fat +140.2%
Contains more Poly. FatPolyunsaturated fat +15.5%

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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. Rye bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172684/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.