Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Baked Products
  4. Filo
  5. Compare
  6. Filo vs. Navy bean raw

Filo vs. Navy bean raw — In-Depth Nutrition Comparison

Compare

The main differences between Filo and Navy bean raw

  • Filo is richer in Selenium, Vitamin B3, Iron, and Vitamin B1, yet Navy bean raw is richer in Copper, Vitamin C, Magnesium, Vitamin B6, and Folate.
  • Daily need coverage for Selenium from Filo is 41% higher.
  • Filo contains 37 times more Sodium than Navy bean raw. Filo contains 483mg of Sodium, while Navy bean raw contains 13mg.

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

Infographic

Filo vs Navy 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
3
:
7
Navy bean raw
Navy bean raw
Contains more Iron +66.3%
Contains more Manganese +16.7%
Contains more Selenium +3783.3%
Contains more Calcium +36.4%
Contains more Magnesium +573.3%
Contains more Phosphorus +33.3%
Contains more Potassium +314.9%
Contains less Sodium -97.3%
Contains more Zinc +81.6%
Contains more Copper +252.5%
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Navy bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 73% 73% 43% 28% 2% 25% 119% 54% 4%
Contains more Iron +66.3%
Contains more Manganese +16.7%
Contains more Selenium +3783.3%
Contains more Calcium +36.4%
Contains more Magnesium +573.3%
Contains more Phosphorus +33.3%
Contains more Potassium +314.9%
Contains less Sodium -97.3%
Contains more Zinc +81.6%
Contains more Copper +252.5%

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
5
:
5
Navy bean raw
Navy bean raw
Contains more Vitamin B1 +38.7%
Contains more Vitamin B2 +58.6%
Contains more Vitamin B3 +233.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +173.2%
Contains more Vitamin B6 +536.7%
Contains more Folate +50%
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%
Navy 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 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Contains more Vitamin B1 +38.7%
Contains more Vitamin B2 +58.6%
Contains more Vitamin B3 +233.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +173.2%
Contains more Vitamin B6 +536.7%
Contains more Folate +50%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
Filo
4
:
1
Navy bean raw
Navy bean raw
Contains more Protein +15.4%
Contains more Fats +757.1%
Contains more Carbs +303.1%
Contains more Other +78.9%
Contains more Water +142.8%
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
Navy bean raw
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more Protein +15.4%
Contains more Fats +757.1%
Contains more Carbs +303.1%
Contains more Other +78.9%
Contains more Water +142.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
Filo
2
:
1
Navy bean raw
Navy bean raw
Contains more Monounsaturated Fat +5955.8%
Contains more Polyunsaturated fat +126.8%
Contains less Saturated Fat -94.2%
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Navy bean raw
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Contains more Monounsaturated Fat +5955.8%
Contains more Polyunsaturated fat +126.8%
Contains less Saturated Fat -94.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Filo Navy bean raw Opinion
Net carbs 50.7g 13.05g Filo
Protein 7.1g 6.15g Filo
Fats 6g 0.7g Filo
Carbs 52.6g 13.05g Filo
Calories 299kcal 67kcal Filo
Sugar 0.18g Navy bean raw
Fiber 1.9g Filo
Calcium 11mg 15mg Navy bean raw
Iron 3.21mg 1.93mg Filo
Magnesium 15mg 101mg Navy bean raw
Phosphorus 75mg 100mg Navy bean raw
Potassium 74mg 307mg Navy bean raw
Sodium 483mg 13mg Navy bean raw
Zinc 0.49mg 0.89mg Navy bean raw
Copper 0.101mg 0.356mg Navy bean raw
Manganese 0.476mg 0.408mg Filo
Selenium 23.3µg 0.6µg Filo
Vitamin A 0IU 4IU Navy bean raw
Vitamin E 0.08mg Filo
Vitamin C 0mg 18.8mg Navy bean raw
Vitamin B1 0.541mg 0.39mg Filo
Vitamin B2 0.341mg 0.215mg Filo
Vitamin B3 4.073mg 1.22mg Filo
Vitamin B5 0.302mg 0.825mg Navy bean raw
Vitamin B6 0.03mg 0.191mg Navy bean raw
Folate 88µg 132µg Navy bean raw
Vitamin K 2.5µg Filo
Tryptophan 0.088mg 0.064mg Filo
Threonine 0.194mg 0.258mg Navy bean raw
Isoleucine 0.246mg 0.273mg Navy bean raw
Leucine 0.49mg 0.442mg Filo
Lysine 0.158mg 0.35mg Navy bean raw
Methionine 0.126mg 0.064mg Filo
Phenylalanine 0.359mg 0.31mg Filo
Valine 0.286mg 0.316mg Navy bean raw
Histidine 0.159mg 0.172mg Navy bean raw
Saturated Fat 1.47g 0.085g Navy bean raw
Monounsaturated Fat 3.149g 0.052g 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 Navy 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
35%
Navy bean raw
Minerals Daily Need Coverage Score
47%
Filo
42%
Navy bean raw

Comparison summary

Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Navy bean raw
Navy bean raw contains less Sodium (difference - 470mg)
Which food is lower in Saturated Fat?
Navy bean raw
Navy bean raw is lower in Saturated Fat (difference - 1.385g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 1)
Which food is cheaper?
Filo
Filo is cheaper (difference - $1.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.