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  6. Black turtle bean vs. Filo

Black turtle bean vs. Filo — In-Depth Nutrition Comparison

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The main differences between black turtle bean and filo

  • Black turtle bean is richer in copper, folate, iron, fiber, phosphorus, potassium, magnesium, vitamin B1, and manganese, yet filo is richer in selenium.
  • Daily need coverage for copper for black turtle bean is 100% higher.
  • Black turtle bean contains 20 times more potassium than filo. Black turtle bean contains 1500mg of potassium, while filo contains 74mg.
  • Black turtle bean has a lower glycemic index than filo.

Food types used in this article are Beans, black turtle, mature seeds, raw and Phyllo dough.

Infographic

Black turtle bean 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Filo
Filo
1
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 +966.7%
Contains more CalciumCalcium +1354.5%
Contains more PotassiumPotassium +1927%
Contains more IronIron +171%
Contains more CopperCopper +890.1%
Contains more ZincZinc +349%
Contains more PhosphorusPhosphorus +486.7%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +110.1%
Contains more SeleniumSelenium +628.1%

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 0% 0% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Filo
Filo
3
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 EVitamin E +162.5%
Contains more Vitamin B1Vitamin B1 +66.4%
Contains more Vitamin B5Vitamin B5 +197.7%
Contains more Vitamin B6Vitamin B6 +853.3%
Contains more Vitamin KVitamin K +124%
Contains more FolateFolate +404.5%
Contains more Vitamin B2Vitamin B2 +76.7%
Contains more Vitamin B3Vitamin B3 +108.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Filo DV% diff.
Copper 1mg 0.101mg 100%
Folate 444µg 88µg 89%
Iron 8.7mg 3.21mg 69%
Fiber 15.5g 1.9g 54%
Phosphorus 440mg 75mg 52%
Potassium 1500mg 74mg 42%
Selenium 3.2µg 23.3µg 37%
Magnesium 160mg 15mg 35%
Vitamin B1 0.9mg 0.541mg 30%
Protein 21.25g 7.1g 28%
Manganese 1mg 0.476mg 23%
Sodium 9mg 483mg 21%
Vitamin B6 0.286mg 0.03mg 20%
Zinc 2.2mg 0.49mg 16%
Calcium 160mg 11mg 15%
Vitamin B3 1.955mg 4.073mg 13%
Vitamin B5 0.899mg 0.302mg 12%
Vitamin B2 0.193mg 0.341mg 11%
Monounsaturated fat 0.078g 3.149g 8%
Fats 0.9g 6g 8%
Saturated fat 0.232g 1.47g 6%
Carbs 63.25g 52.6g 4%
Polyunsaturated fat 0.387g 0.923g 4%
Vitamin K 5.6µg 2.5µg 3%
Calories 339kcal 299kcal 2%
Choline 6.9mg 1%
Vitamin E 0.21mg 0.08mg 1%
Net carbs 47.75g 50.7g N/A
Sugar 2.12g 0.18g N/A
Tryptophan 0.252mg 0.088mg 0%
Threonine 0.894mg 0.194mg 0%
Isoleucine 0.938mg 0.246mg 0%
Leucine 1.697mg 0.49mg 0%
Lysine 1.459mg 0.158mg 0%
Methionine 0.32mg 0.126mg 0%
Phenylalanine 1.149mg 0.359mg 0%
Valine 1.112mg 0.286mg 0%
Histidine 0.592mg 0.159mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 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 +199.3%
Contains more CarbsCarbs +20.2%
Contains more OtherOther +111.8%
Contains more FatsFats +566.7%
Contains more WaterWater +196.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 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 -84.2%
Contains more Mono. FatMonounsaturated fat +3937.2%
Contains more Poly. FatPolyunsaturated fat +138.5%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.