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Filo vs. Bean raw — In-Depth Nutrition Comparison

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Significant differences between filo and bean raw

  • The amount of folate, copper, fiber, phosphorus, potassium, magnesium, vitamin B6, manganese, and iron in bean raw is higher than in filo.
  • Bean raw covers your daily folate needs 109% more than filo.
  • Bean raw has 40 times less sodium than filo. Filo has 483mg of sodium, while bean raw has 12mg.

Specific food types used in this comparison are Phyllo dough and Beans, pinto, mature seeds, raw.

Infographic

Filo vs Bean raw 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.
Filo
0
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more MagnesiumMagnesium +1073.3%
Contains more CalciumCalcium +927.3%
Contains more PotassiumPotassium +1782.4%
Contains more IronIron +57.9%
Contains more CopperCopper +784.2%
Contains more ZincZinc +365.3%
Contains more PhosphorusPhosphorus +448%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +141.2%
Contains more SeleniumSelenium +19.7%

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.
Filo
2
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%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin B2Vitamin B2 +60.8%
Contains more Vitamin B3Vitamin B3 +246.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +162.5%
Contains more Vitamin B1Vitamin B1 +31.8%
Contains more Vitamin B5Vitamin B5 +159.9%
Contains more Vitamin B6Vitamin B6 +1480%
Contains more Vitamin KVitamin K +124%
Contains more FolateFolate +496.6%
Contains more CholineCholine +859.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more FatsFats +387.8%
Contains more WaterWater +187.7%
Contains more ProteinProtein +201.7%
Contains more CarbsCarbs +18.9%
Contains more OtherOther +104.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +1275.1%
Contains more Poly. FatPolyunsaturated fat +126.8%
Contains less Sat. FatSaturated fat -84%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Filo Bean raw
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Filo Bean raw DV% diff.
Folate 88µg 525µg 109%
Copper 0.101mg 0.893mg 88%
Fiber 1.9g 15.5g 54%
Phosphorus 75mg 411mg 48%
Potassium 74mg 1393mg 39%
Magnesium 15mg 176mg 38%
Vitamin B6 0.03mg 0.474mg 34%
Protein 7.1g 21.42g 29%
Manganese 0.476mg 1.148mg 29%
Iron 3.21mg 5.07mg 23%
Sodium 483mg 12mg 20%
Vitamin B3 4.073mg 1.174mg 18%
Zinc 0.49mg 2.28mg 16%
Starch 34.17g 14%
Vitamin B1 0.541mg 0.713mg 14%
Choline 6.9mg 66.2mg 11%
Calcium 11mg 113mg 10%
Vitamin B2 0.341mg 0.212mg 10%
Vitamin B5 0.302mg 0.785mg 10%
Selenium 23.3µg 27.9µg 8%
Monounsaturated fat 3.149g 0.229g 7%
Vitamin C 0mg 6.3mg 7%
Fats 6g 1.23g 7%
Saturated fat 1.47g 0.235g 6%
Carbs 52.6g 62.55g 3%
Polyunsaturated fat 0.923g 0.407g 3%
Vitamin K 2.5µg 5.6µg 3%
Calories 299kcal 347kcal 2%
Vitamin E 0.08mg 0.21mg 1%
Net carbs 50.7g 47.05g N/A
Sugar 0.18g 2.11g N/A
Tryptophan 0.088mg 0.237mg 0%
Threonine 0.194mg 0.81mg 0%
Isoleucine 0.246mg 0.871mg 0%
Leucine 0.49mg 1.558mg 0%
Lysine 0.158mg 1.356mg 0%
Methionine 0.126mg 0.259mg 0%
Phenylalanine 0.359mg 1.095mg 0%
Valine 0.286mg 0.998mg 0%
Histidine 0.159mg 0.556mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
Filo
67%
Bean raw
Minerals Daily Need Coverage Score
47%
Filo
131%
Bean raw

Comparison summary

Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 1.93g)
Which food is cheaper?
Filo
Filo is cheaper (difference - $1.5)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 471mg)
Which food is lower in Saturated fat?
Bean raw
Bean raw is lower in Saturated fat (difference - 1.235g)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.