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  6. Filo vs. Bean raw

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
Filo
0
:
10
Bean raw
Bean raw
Contains more Calcium +927.3%
Contains more Iron +57.9%
Contains more Magnesium +1073.3%
Contains more Phosphorus +448%
Contains more Potassium +1782.4%
Contains less Sodium -97.5%
Contains more Zinc +365.3%
Contains more Copper +784.2%
Contains more Manganese +141.2%
Contains more Selenium +19.7%
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Contains more Calcium +927.3%
Contains more Iron +57.9%
Contains more Magnesium +1073.3%
Contains more Phosphorus +448%
Contains more Potassium +1782.4%
Contains less Sodium -97.5%
Contains more Zinc +365.3%
Contains more Copper +784.2%
Contains more Manganese +141.2%
Contains more Selenium +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
Filo
2
:
7
Bean raw
Bean raw
Contains more Vitamin B2 +60.8%
Contains more Vitamin B3 +246.9%
Contains more Vitamin E +162.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +31.8%
Contains more Vitamin B5 +159.9%
Contains more Vitamin B6 +1480%
Contains more Folate +496.6%
Contains more Vitamin K +124%
Filo
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 136% 79% 77% 19% 7% 66% 0% 7%
Bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Contains more Vitamin B2 +60.8%
Contains more Vitamin B3 +246.9%
Contains more Vitamin E +162.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +31.8%
Contains more Vitamin B5 +159.9%
Contains more Vitamin B6 +1480%
Contains more Folate +496.6%
Contains more Vitamin K +124%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
Filo
2
:
3
Bean raw
Bean raw
Contains more Fats +387.8%
Contains more Water +187.7%
Contains more Protein +201.7%
Contains more Carbs +18.9%
Contains more Other +104.1%
Filo
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
Bean raw
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 Fats +387.8%
Contains more Water +187.7%
Contains more Protein +201.7%
Contains more Carbs +18.9%
Contains more Other +104.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
Filo
2
:
1
Bean raw
Bean raw
Contains more Monounsaturated Fat +1275.1%
Contains more Polyunsaturated fat +126.8%
Contains less Saturated Fat -84%
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Bean raw
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Contains more Monounsaturated Fat +1275.1%
Contains more Polyunsaturated fat +126.8%
Contains less Saturated 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 Opinion
Net carbs 50.7g 47.05g Filo
Protein 7.1g 21.42g Bean raw
Fats 6g 1.23g Filo
Carbs 52.6g 62.55g Bean raw
Calories 299kcal 347kcal Bean raw
Starch 34.17g Bean raw
Sugar 0.18g 2.11g Filo
Fiber 1.9g 15.5g Bean raw
Calcium 11mg 113mg Bean raw
Iron 3.21mg 5.07mg Bean raw
Magnesium 15mg 176mg Bean raw
Phosphorus 75mg 411mg Bean raw
Potassium 74mg 1393mg Bean raw
Sodium 483mg 12mg Bean raw
Zinc 0.49mg 2.28mg Bean raw
Copper 0.101mg 0.893mg Bean raw
Manganese 0.476mg 1.148mg Bean raw
Selenium 23.3µg 27.9µg Bean raw
Vitamin E 0.08mg 0.21mg Bean raw
Vitamin C 0mg 6.3mg Bean raw
Vitamin B1 0.541mg 0.713mg Bean raw
Vitamin B2 0.341mg 0.212mg Filo
Vitamin B3 4.073mg 1.174mg Filo
Vitamin B5 0.302mg 0.785mg Bean raw
Vitamin B6 0.03mg 0.474mg Bean raw
Folate 88µg 525µg Bean raw
Vitamin K 2.5µg 5.6µg Bean raw
Tryptophan 0.088mg 0.237mg Bean raw
Threonine 0.194mg 0.81mg Bean raw
Isoleucine 0.246mg 0.871mg Bean raw
Leucine 0.49mg 1.558mg Bean raw
Lysine 0.158mg 1.356mg Bean raw
Methionine 0.126mg 0.259mg Bean raw
Phenylalanine 0.359mg 1.095mg Bean raw
Valine 0.286mg 0.998mg Bean raw
Histidine 0.159mg 0.556mg Bean raw
Saturated Fat 1.47g 0.235g Bean raw
Monounsaturated Fat 3.149g 0.229g Filo
Polyunsaturated fat 0.923g 0.407g Filo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Bean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
32%
Filo
70%
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.