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  6. Cranberry bean raw vs. Filo

Cranberry bean raw vs. Filo — In-Depth Nutrition Comparison

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What are the differences between cranberry bean raw and filo?

  • The amount of folate, fiber, copper, phosphorus, potassium, magnesium, zinc, iron, and vitamin B6 in cranberry bean raw is higher than in filo.
  • Cranberry bean raw's daily need coverage for folate is 129% more.
  • Filo contains 18 times less potassium than cranberry bean raw. Cranberry bean raw contains 1332mg of potassium, while filo contains 74mg.
  • Cranberry bean raw has less sodium.

We used Beans, cranberry (roman), mature seeds, raw and Phyllo dough types in this article.

Infographic

Cranberry 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
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 +940%
Contains more CalciumCalcium +1054.5%
Contains more PotassiumPotassium +1700%
Contains more IronIron +55.8%
Contains more CopperCopper +686.1%
Contains more ZincZinc +640.8%
Contains more PhosphorusPhosphorus +396%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +93.3%
Contains more SeleniumSelenium +83.5%

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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Filo
Filo
5
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 B1Vitamin B1 +38.1%
Contains more Vitamin B5Vitamin B5 +147.7%
Contains more Vitamin B6Vitamin B6 +930%
Contains more FolateFolate +586.4%
Contains more Vitamin B2Vitamin B2 +60.1%
Contains more Vitamin B3Vitamin B3 +179.9%
~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 Cranberry bean raw Filo DV% diff.
Folate 604µg 88µg 129%
Fiber 24.7g 1.9g 91%
Copper 0.794mg 0.101mg 77%
Phosphorus 372mg 75mg 42%
Potassium 1332mg 74mg 37%
Magnesium 156mg 15mg 34%
Protein 23.03g 7.1g 32%
Zinc 3.63mg 0.49mg 29%
Iron 5mg 3.21mg 22%
Vitamin B6 0.309mg 0.03mg 21%
Sodium 6mg 483mg 21%
Manganese 0.92mg 0.476mg 19%
Selenium 12.7µg 23.3µg 19%
Vitamin B1 0.747mg 0.541mg 17%
Vitamin B3 1.455mg 4.073mg 16%
Calcium 127mg 11mg 12%
Vitamin B2 0.213mg 0.341mg 10%
Vitamin B5 0.748mg 0.302mg 9%
Monounsaturated fat 0.106g 3.149g 8%
Fats 1.23g 6g 7%
Saturated fat 0.316g 1.47g 5%
Polyunsaturated fat 0.527g 0.923g 3%
Calories 335kcal 299kcal 2%
Vitamin K 2.5µg 2%
Carbs 60.05g 52.6g 2%
Vitamin E 0.08mg 1%
Choline 6.9mg 1%
Net carbs 35.35g 50.7g N/A
Sugar 0.18g N/A
Tryptophan 0.273mg 0.088mg 0%
Threonine 0.969mg 0.194mg 0%
Isoleucine 1.017mg 0.246mg 0%
Leucine 1.838mg 0.49mg 0%
Lysine 1.58mg 0.158mg 0%
Methionine 0.346mg 0.126mg 0%
Phenylalanine 1.245mg 0.359mg 0%
Valine 1.205mg 0.286mg 0%
Histidine 0.641mg 0.159mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 +224.4%
Contains more CarbsCarbs +14.2%
Contains more OtherOther +94.1%
Contains more FatsFats +387.8%
Contains more WaterWater +163.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 -78.5%
Contains more Mono. FatMonounsaturated fat +2870.8%
Contains more Poly. FatPolyunsaturated fat +75.1%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.