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

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Differences between broad bean raw and filo

  • Broad bean raw has more copper, vitamin K, fiber, folate, and manganese, while filo has more selenium, vitamin B1, iron, and vitamin B3.
  • Filo's daily need coverage for selenium is 41% higher.
  • Filo contains 16 times less vitamin K than broad bean raw. Broad bean raw contains 40.9µg of vitamin K, while filo contains 2.5µg.
  • The amount of sodium in broad bean raw is lower.
  • Filo has a lower glycemic index. The glycemic index of filo is 38, while the glycemic index of broad bean raw is 79.

The food types used in this comparison are Beans, fava, in pod, raw and Phyllo dough.

Infographic

Broad 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
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 +120%
Contains more CalciumCalcium +236.4%
Contains more PotassiumPotassium +348.6%
Contains more CopperCopper +298%
Contains more ZincZinc +104.1%
Contains more PhosphorusPhosphorus +72%
Contains less SodiumSodium -94.8%
Contains more ManganeseManganese +38.9%
Contains more IronIron +107.1%
Contains more SeleniumSelenium +2812.5%

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1350%
Contains more Vitamin B6Vitamin B6 +246.7%
Contains more Vitamin KVitamin K +1536%
Contains more FolateFolate +68.2%
Contains more Vitamin B1Vitamin B1 +306.8%
Contains more Vitamin B2Vitamin B2 +17.6%
Contains more Vitamin B3Vitamin B3 +81.1%
Contains more Vitamin B5Vitamin B5 +34.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broad bean raw Filo DV% diff.
Selenium 0.8µg 23.3µg 41%
Vitamin B1 0.133mg 0.541mg 34%
Copper 0.402mg 0.101mg 33%
Vitamin K 40.9µg 2.5µg 32%
Fiber 7.5g 1.9g 22%
Iron 1.55mg 3.21mg 21%
Sodium 25mg 483mg 20%
Folate 148µg 88µg 15%
Carbs 17.63g 52.6g 12%
Vitamin B3 2.249mg 4.073mg 11%
Calories 88kcal 299kcal 11%
Monounsaturated fat 0.104g 3.149g 8%
Phosphorus 129mg 75mg 8%
Fats 0.73g 6g 8%
Manganese 0.661mg 0.476mg 8%
Potassium 332mg 74mg 8%
Vitamin E 1.16mg 0.08mg 7%
Vitamin B6 0.104mg 0.03mg 6%
Saturated fat 0.118g 1.47g 6%
Zinc 1mg 0.49mg 5%
Vitamin C 3.7mg 0mg 4%
Vitamin B2 0.29mg 0.341mg 4%
Polyunsaturated fat 0.342g 0.923g 4%
Magnesium 33mg 15mg 4%
Calcium 37mg 11mg 3%
Vitamin B5 0.225mg 0.302mg 2%
Vitamin A 17µg 0µg 2%
Protein 7.92g 7.1g 2%
Choline 6.9mg 1%
Net carbs 10.13g 50.7g N/A
Sugar 9.21g 0.18g N/A
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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Filo
3
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 +11.5%
Contains more WaterWater +122.7%
Contains more FatsFats +721.9%
Contains more CarbsCarbs +198.4%
Contains more OtherOther +51.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 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 -92%
Contains more Mono. FatMonounsaturated fat +2927.9%
Contains more Poly. FatPolyunsaturated fat +169.9%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.