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

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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 for 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
3
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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more IronIron +66.3%
Contains more ManganeseManganese +16.7%
Contains more SeleniumSelenium +3783.3%
Contains more MagnesiumMagnesium +573.3%
Contains more CalciumCalcium +36.4%
Contains more PotassiumPotassium +314.9%
Contains more CopperCopper +252.5%
Contains more ZincZinc +81.6%
Contains more PhosphorusPhosphorus +33.3%
Contains less SodiumSodium -97.3%

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
6
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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +38.7%
Contains more Vitamin B2Vitamin B2 +58.6%
Contains more Vitamin B3Vitamin B3 +233.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +173.2%
Contains more Vitamin B6Vitamin B6 +536.7%
Contains more FolateFolate +50%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
4
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
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 ProteinProtein +15.4%
Contains more FatsFats +757.1%
Contains more CarbsCarbs +303.1%
Contains more OtherOther +78.9%
Contains more WaterWater +142.8%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +5955.8%
Contains more Poly. FatPolyunsaturated fat +126.8%
Contains less Sat. FatSaturated 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 DV% diff.
Selenium 23.3µg 0.6µg 41%
Copper 0.101mg 0.356mg 28%
Vitamin C 0mg 18.8mg 21%
Magnesium 15mg 101mg 20%
Sodium 483mg 13mg 20%
Vitamin B3 4.073mg 1.22mg 18%
Iron 3.21mg 1.93mg 16%
Vitamin B1 0.541mg 0.39mg 13%
Carbs 52.6g 13.05g 13%
Vitamin B6 0.03mg 0.191mg 12%
Calories 299kcal 67kcal 12%
Folate 88µg 132µg 11%
Vitamin B2 0.341mg 0.215mg 10%
Vitamin B5 0.302mg 0.825mg 10%
Monounsaturated fat 3.149g 0.052g 8%
Fats 6g 0.7g 8%
Fiber 1.9g 8%
Potassium 74mg 307mg 7%
Saturated fat 1.47g 0.085g 6%
Zinc 0.49mg 0.89mg 4%
Phosphorus 75mg 100mg 4%
Polyunsaturated fat 0.923g 0.407g 3%
Manganese 0.476mg 0.408mg 3%
Protein 7.1g 6.15g 2%
Vitamin K 2.5µg 2%
Choline 6.9mg 1%
Vitamin E 0.08mg 1%
Net carbs 50.7g 13.05g N/A
Calcium 11mg 15mg 0%
Sugar 0.18g N/A
Tryptophan 0.088mg 0.064mg 0%
Threonine 0.194mg 0.258mg 0%
Isoleucine 0.246mg 0.273mg 0%
Leucine 0.49mg 0.442mg 0%
Lysine 0.158mg 0.35mg 0%
Methionine 0.126mg 0.064mg 0%
Phenylalanine 0.359mg 0.31mg 0%
Valine 0.286mg 0.316mg 0%
Histidine 0.159mg 0.172mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Navy 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
33%
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.