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  6. Cocoa bean vs. Filo

Cocoa bean vs. Filo — In-Depth Nutrition Comparison

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The main differences between cocoa bean and filo

  • Cocoa bean is richer in copper, iron, manganese, fiber, magnesium, phosphorus, potassium, and zinc, yet filo is richer in vitamin B1.
  • Daily need coverage for copper for cocoa bean is 390% higher.
  • Cocoa bean contains 34 times more potassium than filo. Cocoa bean contains 2509mg of potassium, while filo contains 74mg.
  • Filo contains less saturated fat.

Food types used in this article are Cocoa, dry powder, unsweetened, processed with alkali and Phyllo dough.

Infographic

Cocoa 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 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
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 +3073.3%
Contains more CalciumCalcium +909.1%
Contains more PotassiumPotassium +3290.5%
Contains more IronIron +383.5%
Contains more CopperCopper +3471.3%
Contains more ZincZinc +1200%
Contains more PhosphorusPhosphorus +870.7%
Contains less SodiumSodium -96.1%
Contains more ManganeseManganese +685.1%
Contains more SeleniumSelenium +76.5%

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% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
Filo
Filo
4
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 +25%
Contains more Vitamin B2Vitamin B2 +34.9%
Contains more Vitamin B6Vitamin B6 +293.3%
Contains more CholineCholine +65.2%
Contains more Vitamin B1Vitamin B1 +391.8%
Contains more Vitamin B3Vitamin B3 +69.7%
Contains more Vitamin B5Vitamin B5 +18.9%
Contains more FolateFolate +175%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.5µg

All nutrients comparison - raw data values

Nutrient Cocoa bean Filo DV% diff.
Copper 3.607mg 0.101mg 390%
Iron 15.52mg 3.21mg 154%
Manganese 3.737mg 0.476mg 142%
Fiber 29.8g 1.9g 112%
Magnesium 476mg 15mg 110%
Phosphorus 728mg 75mg 93%
Potassium 2509mg 74mg 72%
Zinc 6.37mg 0.49mg 53%
Vitamin B1 0.11mg 0.541mg 36%
Saturated fat 7.76g 1.47g 29%
Protein 18.1g 7.1g 22%
Caffeine 78mg 0mg 20%
Sodium 19mg 483mg 20%
Selenium 13.2µg 23.3µg 18%
Folate 32µg 88µg 14%
Fats 13.1g 6g 11%
Calcium 111mg 11mg 10%
Vitamin B3 2.4mg 4.073mg 10%
Vitamin B2 0.46mg 0.341mg 9%
Vitamin B6 0.118mg 0.03mg 7%
Calories 220kcal 299kcal 4%
Polyunsaturated fat 0.42g 0.923g 3%
Monounsaturated fat 4.39g 3.149g 3%
Carbs 58.3g 52.6g 2%
Vitamin B5 0.254mg 0.302mg 1%
Choline 11.4mg 6.9mg 1%
Net carbs 28.5g 50.7g N/A
Sugar 1.76g 0.18g N/A
Vitamin E 0.1mg 0.08mg 0%
Vitamin K 2.4µg 2.5µg 0%
Tryptophan 0.271mg 0.088mg 0%
Threonine 0.716mg 0.194mg 0%
Isoleucine 0.701mg 0.246mg 0%
Leucine 1.097mg 0.49mg 0%
Lysine 0.907mg 0.158mg 0%
Methionine 0.187mg 0.126mg 0%
Phenylalanine 0.869mg 0.359mg 0%
Valine 1.086mg 0.286mg 0%
Histidine 0.312mg 0.159mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 g
Filo
Filo
1
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 +154.9%
Contains more FatsFats +118.3%
Contains more OtherOther +358.8%
Contains more WaterWater +1107.4%
~equal in Carbs ~52.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 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 more Mono. FatMonounsaturated fat +39.4%
Contains less Sat. FatSaturated fat -81.1%
Contains more Poly. FatPolyunsaturated fat +119.8%

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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. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.