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Filo vs. Green beans — In-Depth Nutrition Comparison

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Differences between filo and green beans

  • Filo has more selenium, vitamin B1, iron, vitamin B3, vitamin B2, and folate, while green beans have more vitamin K, vitamin A, and vitamin C.
  • Filo's daily need coverage for selenium is 42% higher.
  • Green beans contain 483 times less sodium than filo. Filo contains 483mg of sodium, while green beans contain 1mg.
  • Green beans have a lower glycemic index. The glycemic index of green beans is 20, while the glycemic index of filo is 38.

The food types used in this comparison are Phyllo dough and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Filo vs Green beans 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
6
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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more IronIron +393.8%
Contains more CopperCopper +77.2%
Contains more ZincZinc +96%
Contains more PhosphorusPhosphorus +158.6%
Contains more ManganeseManganese +67%
Contains more SeleniumSelenium +11550%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +97.3%
Contains less SodiumSodium -99.8%

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
5
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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin B1Vitamin B1 +631.1%
Contains more Vitamin B2Vitamin B2 +251.5%
Contains more Vitamin B3Vitamin B3 +563.4%
Contains more Vitamin B5Vitamin B5 +308.1%
Contains more FolateFolate +166.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +475%
Contains more Vitamin B6Vitamin B6 +86.7%
Contains more Vitamin KVitamin K +1816%
Contains more CholineCholine +144.9%
~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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +275.7%
Contains more FatsFats +2042.9%
Contains more CarbsCarbs +567.5%
Contains more OtherOther +132.9%
Contains more WaterWater +173.7%

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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +28527.3%
Contains more Poly. FatPolyunsaturated fat +536.6%
Contains less Sat. FatSaturated fat -95.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Filo Green beans DV% diff.
Selenium 23.3µg 0.2µg 42%
Vitamin B1 0.541mg 0.074mg 39%
Vitamin K 2.5µg 47.9µg 38%
Iron 3.21mg 0.65mg 32%
Vitamin B3 4.073mg 0.614mg 22%
Sodium 483mg 1mg 21%
Vitamin B2 0.341mg 0.097mg 19%
Carbs 52.6g 7.88g 15%
Folate 88µg 33µg 14%
Calories 299kcal 35kcal 13%
Vitamin C 0mg 9.7mg 11%
Protein 7.1g 1.89g 10%
Fats 6g 0.28g 9%
Monounsaturated fat 3.149g 0.011g 8%
Manganese 0.476mg 0.285mg 8%
Phosphorus 75mg 29mg 7%
Saturated fat 1.47g 0.064g 6%
Vitamin B5 0.302mg 0.074mg 5%
Fiber 1.9g 3.2g 5%
Copper 0.101mg 0.057mg 5%
Polyunsaturated fat 0.923g 0.145g 5%
Vitamin A 0µg 32µg 4%
Calcium 11mg 44mg 3%
Vitamin E 0.08mg 0.46mg 3%
Zinc 0.49mg 0.25mg 2%
Vitamin B6 0.03mg 0.056mg 2%
Choline 6.9mg 16.9mg 2%
Potassium 74mg 146mg 2%
Magnesium 15mg 18mg 1%
Net carbs 50.7g 4.68g N/A
Sugar 0.18g 3.63g N/A
Tryptophan 0.088mg 0.02mg 0%
Threonine 0.194mg 0.082mg 0%
Isoleucine 0.246mg 0.069mg 0%
Leucine 0.49mg 0.116mg 0%
Lysine 0.158mg 0.091mg 0%
Methionine 0.126mg 0.023mg 0%
Phenylalanine 0.359mg 0.069mg 0%
Valine 0.286mg 0.093mg 0%
Histidine 0.159mg 0.035mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Green beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
21%
Green beans
Minerals Daily Need Coverage Score
47%
Filo
14%
Green beans

Comparison summary

Which food contains less Sodium?
Green beans
Green beans contains less Sodium (difference - 482mg)
Which food is lower in Saturated fat?
Green beans
Green beans is lower in Saturated fat (difference - 1.406g)
Which food is lower in glycemic index?
Green beans
Green beans is lower in glycemic index (difference - 18)
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 3.45g)
Which food is cheaper?
Filo
Filo is cheaper (difference - $1.8)
Which food is richer in minerals?
Filo
Filo is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.