Beans vs. Filo — In-Depth Nutrition Comparison
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What are the differences between beans and filo?
- Beans are higher in fiber, copper, and zinc; however, filo is richer in iron, selenium, vitamin B1, vitamin B3, vitamin B2, and folate.
- Filo's daily need coverage for iron is 37% more.
- Filo contains 3 times less fiber than beans. Beans contain 5.5g of fiber, while filo contains 1.9g.
- Beans have less sodium.
We used Beans, baked, canned, no salt added and Phyllo dough types in this article.
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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 | +113.3% |
| Contains more CalciumCalcium | +354.5% |
| Contains more PotassiumPotassium | +300% |
| Contains more CopperCopper | +104% |
| Contains more ZincZinc | +185.7% |
| Contains more PhosphorusPhosphorus | +38.7% |
| Contains less SodiumSodium | -99.8% |
| Contains more IronIron | +1006.9% |
| Contains more SeleniumSelenium | +417.8% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +87.5% |
| Contains more Vitamin B6Vitamin B6 | +333.3% |
| Contains more CholineCholine | +346.4% |
| Contains more Vitamin B1Vitamin B1 | +260.7% |
| Contains more Vitamin B2Vitamin B2 | +468.3% |
| Contains more Vitamin B3Vitamin B3 | +847.2% |
| Contains more Vitamin KVitamin K | +212.5% |
| Contains more FolateFolate | +266.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.29mg | 3.21mg | 37% |
| Selenium | 4.5µg | 23.3µg | 34% |
| Vitamin B1 | 0.15mg | 0.541mg | 33% |
| Vitamin B3 | 0.43mg | 4.073mg | 23% |
| Vitamin B2 | 0.06mg | 0.341mg | 22% |
| Manganese | 0.476mg | 21% | |
| Sodium | 1mg | 483mg | 21% |
| Folate | 24µg | 88µg | 16% |
| Fiber | 5.5g | 1.9g | 14% |
| Copper | 0.206mg | 0.101mg | 12% |
| Carbs | 20.49g | 52.6g | 11% |
| Calories | 105kcal | 299kcal | 10% |
| Fats | 0.4g | 6g | 9% |
| Monounsaturated fat | 0.035g | 3.149g | 8% |
| Zinc | 1.4mg | 0.49mg | 8% |
| Vitamin B6 | 0.13mg | 0.03mg | 8% |
| Potassium | 296mg | 74mg | 7% |
| Vitamin B5 | 0.302mg | 6% | |
| Saturated fat | 0.103g | 1.47g | 6% |
| Polyunsaturated fat | 0.172g | 0.923g | 5% |
| Protein | 4.8g | 7.1g | 5% |
| Magnesium | 32mg | 15mg | 4% |
| Calcium | 50mg | 11mg | 4% |
| Phosphorus | 104mg | 75mg | 4% |
| Choline | 30.8mg | 6.9mg | 4% |
| Vitamin C | 3.1mg | 0mg | 3% |
| Vitamin A | 5µg | 0µg | 1% |
| Vitamin K | 0.8µg | 2.5µg | 1% |
| Net carbs | 14.99g | 50.7g | N/A |
| Sugar | 7.78g | 0.18g | N/A |
| Vitamin E | 0.15mg | 0.08mg | 0% |
| Tryptophan | 0.088mg | 0% | |
| Threonine | 0.194mg | 0% | |
| Isoleucine | 0.246mg | 0% | |
| Leucine | 0.49mg | 0% | |
| Lysine | 0.158mg | 0% | |
| Methionine | 0.126mg | 0% | |
| Phenylalanine | 0.359mg | 0% | |
| Valine | 0.286mg | 0% | |
| Histidine | 0.159mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +122.7% |
| Contains more ProteinProtein | +47.9% |
| Contains more FatsFats | +1400% |
| Contains more CarbsCarbs | +156.7% |
~equal in
Other
~1.7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -93% |
| Contains more Mono. FatMonounsaturated fat | +8897.1% |
| Contains more Poly. FatPolyunsaturated fat | +436.6% |
