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Bean raw vs. Filo — In-Depth Nutrition Comparison

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Significant differences between bean raw and filo

  • The amount of folate, copper, fiber, phosphorus, potassium, magnesium, vitamin B6, manganese, and iron in bean raw is higher than in filo.
  • Bean raw covers your daily folate needs 109% more than filo.
  • Filo has 19 times less potassium than bean raw. Bean raw has 1393mg of potassium, while filo has 74mg.
  • Bean raw contains less sodium.

Specific food types used in this comparison are Beans, pinto, mature seeds, raw and Phyllo dough.

Infographic

Bean raw 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
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 +1073.3%
Contains more CalciumCalcium +927.3%
Contains more PotassiumPotassium +1782.4%
Contains more IronIron +57.9%
Contains more CopperCopper +784.2%
Contains more ZincZinc +365.3%
Contains more PhosphorusPhosphorus +448%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +141.2%
Contains more SeleniumSelenium +19.7%

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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +162.5%
Contains more Vitamin B1Vitamin B1 +31.8%
Contains more Vitamin B5Vitamin B5 +159.9%
Contains more Vitamin B6Vitamin B6 +1480%
Contains more Vitamin KVitamin K +124%
Contains more FolateFolate +496.6%
Contains more CholineCholine +859.4%
Contains more Vitamin B2Vitamin B2 +60.8%
Contains more Vitamin B3Vitamin B3 +246.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
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 +201.7%
Contains more CarbsCarbs +18.9%
Contains more OtherOther +104.1%
Contains more FatsFats +387.8%
Contains more WaterWater +187.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
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 -84%
Contains more Mono. FatMonounsaturated fat +1275.1%
Contains more Poly. FatPolyunsaturated fat +126.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean raw Filo
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bean raw Filo DV% diff.
Folate 525µg 88µg 109%
Copper 0.893mg 0.101mg 88%
Fiber 15.5g 1.9g 54%
Phosphorus 411mg 75mg 48%
Potassium 1393mg 74mg 39%
Magnesium 176mg 15mg 38%
Vitamin B6 0.474mg 0.03mg 34%
Protein 21.42g 7.1g 29%
Manganese 1.148mg 0.476mg 29%
Iron 5.07mg 3.21mg 23%
Sodium 12mg 483mg 20%
Vitamin B3 1.174mg 4.073mg 18%
Zinc 2.28mg 0.49mg 16%
Starch 34.17g 14%
Vitamin B1 0.713mg 0.541mg 14%
Choline 66.2mg 6.9mg 11%
Calcium 113mg 11mg 10%
Vitamin B2 0.212mg 0.341mg 10%
Vitamin B5 0.785mg 0.302mg 10%
Selenium 27.9µg 23.3µg 8%
Monounsaturated fat 0.229g 3.149g 7%
Vitamin C 6.3mg 0mg 7%
Fats 1.23g 6g 7%
Saturated fat 0.235g 1.47g 6%
Carbs 62.55g 52.6g 3%
Polyunsaturated fat 0.407g 0.923g 3%
Vitamin K 5.6µg 2.5µg 3%
Calories 347kcal 299kcal 2%
Vitamin E 0.21mg 0.08mg 1%
Net carbs 47.05g 50.7g N/A
Sugar 2.11g 0.18g N/A
Tryptophan 0.237mg 0.088mg 0%
Threonine 0.81mg 0.194mg 0%
Isoleucine 0.871mg 0.246mg 0%
Leucine 1.558mg 0.49mg 0%
Lysine 1.356mg 0.158mg 0%
Methionine 0.259mg 0.126mg 0%
Phenylalanine 1.095mg 0.359mg 0%
Valine 0.998mg 0.286mg 0%
Histidine 0.556mg 0.159mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Filo
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
67%
Bean raw
30%
Filo
Minerals Daily Need Coverage Score
131%
Bean raw
47%
Filo

Comparison summary

Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 1.93g)
Which food is cheaper?
Filo
Filo is cheaper (difference - $1.5)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 471mg)
Which food is lower in Saturated fat?
Bean raw
Bean raw is lower in Saturated fat (difference - 1.235g)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.