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  6. Filo vs. Black turtle bean

Filo vs. Black turtle bean — In-Depth Nutrition Comparison

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The main differences between filo and black turtle bean

  • Filo is richer in selenium, yet black turtle bean is richer in copper, folate, iron, fiber, phosphorus, potassium, magnesium, vitamin B1, and manganese.
  • Daily need coverage for copper for black turtle bean is 100% higher.
  • Filo contains 7 times more selenium than black turtle bean. Filo contains 23.3µg of selenium, while black turtle bean contains 3.2µg.
  • Black turtle bean has a lower glycemic index than filo.

Food types used in this article are Phyllo dough and Beans, black turtle, mature seeds, raw.

Infographic

Filo vs Black turtle bean 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more SeleniumSelenium +628.1%
Contains more MagnesiumMagnesium +966.7%
Contains more CalciumCalcium +1354.5%
Contains more PotassiumPotassium +1927%
Contains more IronIron +171%
Contains more CopperCopper +890.1%
Contains more ZincZinc +349%
Contains more PhosphorusPhosphorus +486.7%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +110.1%

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
3
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 0% 0% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin B2Vitamin B2 +76.7%
Contains more Vitamin B3Vitamin B3 +108.3%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +162.5%
Contains more Vitamin B1Vitamin B1 +66.4%
Contains more Vitamin B5Vitamin B5 +197.7%
Contains more Vitamin B6Vitamin B6 +853.3%
Contains more Vitamin KVitamin K +124%
Contains more FolateFolate +404.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Filo Black turtle bean DV% diff.
Copper 0.101mg 1mg 100%
Folate 88µg 444µg 89%
Iron 3.21mg 8.7mg 69%
Fiber 1.9g 15.5g 54%
Phosphorus 75mg 440mg 52%
Potassium 74mg 1500mg 42%
Selenium 23.3µg 3.2µg 37%
Magnesium 15mg 160mg 35%
Vitamin B1 0.541mg 0.9mg 30%
Protein 7.1g 21.25g 28%
Manganese 0.476mg 1mg 23%
Sodium 483mg 9mg 21%
Vitamin B6 0.03mg 0.286mg 20%
Zinc 0.49mg 2.2mg 16%
Calcium 11mg 160mg 15%
Vitamin B3 4.073mg 1.955mg 13%
Vitamin B5 0.302mg 0.899mg 12%
Vitamin B2 0.341mg 0.193mg 11%
Monounsaturated fat 3.149g 0.078g 8%
Fats 6g 0.9g 8%
Saturated fat 1.47g 0.232g 6%
Carbs 52.6g 63.25g 4%
Polyunsaturated fat 0.923g 0.387g 4%
Vitamin K 2.5µg 5.6µg 3%
Calories 299kcal 339kcal 2%
Choline 6.9mg 1%
Vitamin E 0.08mg 0.21mg 1%
Net carbs 50.7g 47.75g N/A
Sugar 0.18g 2.12g N/A
Tryptophan 0.088mg 0.252mg 0%
Threonine 0.194mg 0.894mg 0%
Isoleucine 0.246mg 0.938mg 0%
Leucine 0.49mg 1.697mg 0%
Lysine 0.158mg 1.459mg 0%
Methionine 0.126mg 0.32mg 0%
Phenylalanine 0.359mg 1.149mg 0%
Valine 0.286mg 1.112mg 0%
Histidine 0.159mg 0.592mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
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% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more FatsFats +566.7%
Contains more WaterWater +196.4%
Contains more ProteinProtein +199.3%
Contains more CarbsCarbs +20.2%
Contains more OtherOther +111.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated fat +3937.2%
Contains more Poly. FatPolyunsaturated fat +138.5%
Contains less Sat. FatSaturated fat -84.2%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.