Navy bean raw vs. Filo — In-Depth Nutrition Comparison
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The main differences between navy bean raw and filo
- Navy bean raw is richer in copper, vitamin C, magnesium, vitamin B6, and folate, yet filo is richer in selenium, vitamin B3, iron, and vitamin B1.
- Daily need coverage for selenium for filo is 41% higher.
- Navy bean raw contains less sodium.
Food types used in this article are Beans, navy, mature seeds, sprouted, raw and Phyllo dough.
Infographic
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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 | +573.3% |
| Contains more CalciumCalcium | +36.4% |
| Contains more PotassiumPotassium | +314.9% |
| Contains more CopperCopper | +252.5% |
| Contains more ZincZinc | +81.6% |
| Contains more PhosphorusPhosphorus | +33.3% |
| Contains less SodiumSodium | -97.3% |
| Contains more IronIron | +66.3% |
| Contains more ManganeseManganese | +16.7% |
| Contains more SeleniumSelenium | +3783.3% |
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 B5Vitamin B5 | +173.2% |
| Contains more Vitamin B6Vitamin B6 | +536.7% |
| Contains more FolateFolate | +50% |
| Contains more Vitamin B1Vitamin B1 | +38.7% |
| Contains more Vitamin B2Vitamin B2 | +58.6% |
| Contains more Vitamin B3Vitamin B3 | +233.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 0.6µg | 23.3µg | 41% |
| Copper | 0.356mg | 0.101mg | 28% |
| Vitamin C | 18.8mg | 0mg | 21% |
| Magnesium | 101mg | 15mg | 20% |
| Sodium | 13mg | 483mg | 20% |
| Vitamin B3 | 1.22mg | 4.073mg | 18% |
| Iron | 1.93mg | 3.21mg | 16% |
| Vitamin B1 | 0.39mg | 0.541mg | 13% |
| Carbs | 13.05g | 52.6g | 13% |
| Vitamin B6 | 0.191mg | 0.03mg | 12% |
| Calories | 67kcal | 299kcal | 12% |
| Folate | 132µg | 88µg | 11% |
| Vitamin B2 | 0.215mg | 0.341mg | 10% |
| Vitamin B5 | 0.825mg | 0.302mg | 10% |
| Monounsaturated fat | 0.052g | 3.149g | 8% |
| Fats | 0.7g | 6g | 8% |
| Fiber | 1.9g | 8% | |
| Potassium | 307mg | 74mg | 7% |
| Saturated fat | 0.085g | 1.47g | 6% |
| Zinc | 0.89mg | 0.49mg | 4% |
| Phosphorus | 100mg | 75mg | 4% |
| Polyunsaturated fat | 0.407g | 0.923g | 3% |
| Manganese | 0.408mg | 0.476mg | 3% |
| Protein | 6.15g | 7.1g | 2% |
| Vitamin K | 2.5µg | 2% | |
| Choline | 6.9mg | 1% | |
| Vitamin E | 0.08mg | 1% | |
| Net carbs | 13.05g | 50.7g | N/A |
| Calcium | 15mg | 11mg | 0% |
| Sugar | 0.18g | N/A | |
| Tryptophan | 0.064mg | 0.088mg | 0% |
| Threonine | 0.258mg | 0.194mg | 0% |
| Isoleucine | 0.273mg | 0.246mg | 0% |
| Leucine | 0.442mg | 0.49mg | 0% |
| Lysine | 0.35mg | 0.158mg | 0% |
| Methionine | 0.064mg | 0.126mg | 0% |
| Phenylalanine | 0.31mg | 0.359mg | 0% |
| Valine | 0.316mg | 0.286mg | 0% |
| Histidine | 0.172mg | 0.159mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.15 g
Fats:
0.7 g
Carbs:
13.05 g
Water:
79.15 g
Other:
0.95 g
Protein:
7.1 g
Fats:
6 g
Carbs:
52.6 g
Water:
32.6 g
Other:
1.7 g
| Contains more WaterWater | +142.8% |
| Contains more ProteinProtein | +15.4% |
| Contains more FatsFats | +757.1% |
| Contains more CarbsCarbs | +303.1% |
| Contains more OtherOther | +78.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.085 g
Monounsaturated fat:
Mono. Fat
0.052 g
Polyunsaturated fat:
Poly. Fat
0.407 g
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 | -94.2% |
| Contains more Mono. FatMonounsaturated fat | +5955.8% |
| Contains more Poly. FatPolyunsaturated fat | +126.8% |