Filo vs. Beans — In-Depth Nutrition Comparison
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What are the differences between filo and beans?
- Filo is higher in iron, selenium, vitamin B1, vitamin B3, vitamin B2, and folate; however, beans are richer in fiber, copper, and zinc.
- Filo's daily need coverage for iron is 37% more.
- Beans contain 483 times less sodium than filo. Filo contains 483mg of sodium, while beans contain 1mg.
We used Phyllo dough and Beans, baked, canned, no salt added types in this article.
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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 IronIron | +1006.9% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +417.8% |
| Contains more MagnesiumMagnesium | +113.3% |
| Contains more CalciumCalcium | +354.5% |
| Contains more PotassiumPotassium | +300% |
| Contains more CopperCopper | +104% |
| Contains more ZincZinc | +185.7% |
| Contains more PhosphorusPhosphorus | +38.7% |
| Contains less SodiumSodium | -99.8% |
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 B1Vitamin B1 | +260.7% |
| Contains more Vitamin B2Vitamin B2 | +468.3% |
| Contains more Vitamin B3Vitamin B3 | +847.2% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +212.5% |
| Contains more FolateFolate | +266.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +87.5% |
| Contains more Vitamin B6Vitamin B6 | +333.3% |
| Contains more CholineCholine | +346.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 3.21mg | 0.29mg | 37% |
| Selenium | 23.3µg | 4.5µg | 34% |
| Vitamin B1 | 0.541mg | 0.15mg | 33% |
| Vitamin B3 | 4.073mg | 0.43mg | 23% |
| Vitamin B2 | 0.341mg | 0.06mg | 22% |
| Manganese | 0.476mg | 21% | |
| Sodium | 483mg | 1mg | 21% |
| Folate | 88µg | 24µg | 16% |
| Fiber | 1.9g | 5.5g | 14% |
| Copper | 0.101mg | 0.206mg | 12% |
| Carbs | 52.6g | 20.49g | 11% |
| Calories | 299kcal | 105kcal | 10% |
| Fats | 6g | 0.4g | 9% |
| Monounsaturated fat | 3.149g | 0.035g | 8% |
| Zinc | 0.49mg | 1.4mg | 8% |
| Vitamin B6 | 0.03mg | 0.13mg | 8% |
| Potassium | 74mg | 296mg | 7% |
| Vitamin B5 | 0.302mg | 6% | |
| Saturated fat | 1.47g | 0.103g | 6% |
| Polyunsaturated fat | 0.923g | 0.172g | 5% |
| Protein | 7.1g | 4.8g | 5% |
| Magnesium | 15mg | 32mg | 4% |
| Calcium | 11mg | 50mg | 4% |
| Phosphorus | 75mg | 104mg | 4% |
| Choline | 6.9mg | 30.8mg | 4% |
| Vitamin C | 0mg | 3.1mg | 3% |
| Vitamin A | 0µg | 5µg | 1% |
| Vitamin K | 2.5µg | 0.8µg | 1% |
| Net carbs | 50.7g | 14.99g | N/A |
| Sugar | 0.18g | 7.78g | N/A |
| Vitamin E | 0.08mg | 0.15mg | 0% |
| 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
| Contains more ProteinProtein | +47.9% |
| Contains more FatsFats | +1400% |
| Contains more CarbsCarbs | +156.7% |
| Contains more WaterWater | +122.7% |
~equal in
Other
~1.71g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +8897.1% |
| Contains more Poly. FatPolyunsaturated fat | +436.6% |
| Contains less Sat. FatSaturated fat | -93% |
