Filo vs. Adzuki bean — In-Depth Nutrition Comparison
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How are filo and adzuki bean different?
- Filo is higher in selenium; however, adzuki bean is richer in folate, copper, manganese, phosphorus, fiber, zinc, potassium, magnesium, and vitamin B6.
- Daily need coverage for folate for adzuki bean is 134% higher.
- Filo contains 8 times more selenium than adzuki bean. While filo contains 23.3µg of selenium, adzuki bean contains only 3.1µg.
Phyllo dough and Beans, adzuki, mature seeds, raw are the varieties used in this article.
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 SeleniumSelenium | +651.6% |
| Contains more MagnesiumMagnesium | +746.7% |
| Contains more CalciumCalcium | +500% |
| Contains more PotassiumPotassium | +1594.6% |
| Contains more IronIron | +55.1% |
| Contains more CopperCopper | +983.2% |
| Contains more ZincZinc | +928.6% |
| Contains more PhosphorusPhosphorus | +408% |
| Contains less SodiumSodium | -99% |
| Contains more ManganeseManganese | +263.4% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +18.9% |
| Contains more Vitamin B2Vitamin B2 | +55% |
| Contains more Vitamin B3Vitamin B3 | +54.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +387.1% |
| Contains more Vitamin B6Vitamin B6 | +1070% |
| Contains more FolateFolate | +606.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 88µg | 622µg | 134% |
| Copper | 0.101mg | 1.094mg | 110% |
| Manganese | 0.476mg | 1.73mg | 55% |
| Phosphorus | 75mg | 381mg | 44% |
| Fiber | 1.9g | 12.7g | 43% |
| Zinc | 0.49mg | 5.04mg | 41% |
| Selenium | 23.3µg | 3.1µg | 37% |
| Potassium | 74mg | 1254mg | 35% |
| Magnesium | 15mg | 127mg | 27% |
| Protein | 7.1g | 19.87g | 26% |
| Vitamin B6 | 0.03mg | 0.351mg | 25% |
| Vitamin B5 | 0.302mg | 1.471mg | 23% |
| Iron | 3.21mg | 4.98mg | 22% |
| Sodium | 483mg | 5mg | 21% |
| Vitamin B2 | 0.341mg | 0.22mg | 9% |
| Vitamin B3 | 4.073mg | 2.63mg | 9% |
| Monounsaturated fat | 3.149g | 0.05g | 8% |
| Fats | 6g | 0.53g | 8% |
| Vitamin B1 | 0.541mg | 0.455mg | 7% |
| Saturated fat | 1.47g | 0.191g | 6% |
| Calcium | 11mg | 66mg | 6% |
| Polyunsaturated fat | 0.923g | 0.113g | 5% |
| Carbs | 52.6g | 62.9g | 3% |
| Calories | 299kcal | 329kcal | 2% |
| Vitamin K | 2.5µg | 2% | |
| Vitamin E | 0.08mg | 1% | |
| Choline | 6.9mg | 1% | |
| Net carbs | 50.7g | 50.2g | N/A |
| Sugar | 0.18g | N/A | |
| Vitamin A | 0µg | 1µg | 0% |
| Tryptophan | 0.088mg | 0.191mg | 0% |
| Threonine | 0.194mg | 0.674mg | 0% |
| Isoleucine | 0.246mg | 0.791mg | 0% |
| Leucine | 0.49mg | 1.668mg | 0% |
| Lysine | 0.158mg | 1.497mg | 0% |
| Methionine | 0.126mg | 0.21mg | 0% |
| Phenylalanine | 0.359mg | 1.052mg | 0% |
| Valine | 0.286mg | 1.023mg | 0% |
| Histidine | 0.159mg | 0.524mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.1 g
Fats:
6 g
Carbs:
52.6 g
Water:
32.6 g
Other:
1.7 g
Protein:
19.87 g
Fats:
0.53 g
Carbs:
62.9 g
Water:
13.44 g
Other:
3.26 g
| Contains more FatsFats | +1032.1% |
| Contains more WaterWater | +142.6% |
| Contains more ProteinProtein | +179.9% |
| Contains more CarbsCarbs | +19.6% |
| Contains more OtherOther | +91.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.47 g
Monounsaturated fat:
Mono. Fat
3.149 g
Polyunsaturated fat:
Poly. Fat
0.923 g
Saturated fat:
Sat. Fat
0.191 g
Monounsaturated fat:
Mono. Fat
0.05 g
Polyunsaturated fat:
Poly. Fat
0.113 g
| Contains more Mono. FatMonounsaturated fat | +6198% |
| Contains more Poly. FatPolyunsaturated fat | +716.8% |
| Contains less Sat. FatSaturated fat | -87% |