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  6. Filo vs. Black gram

Filo vs. Black gram — In-Depth Nutrition Comparison

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Differences between filo and black gram

  • Filo has more selenium, while black gram has more copper, fiber, magnesium, iron, manganese, phosphorus, folate, potassium, and zinc.
  • Black gram's daily need coverage for copper is 98% higher.
  • Black gram contains 3 times less selenium than filo. Filo contains 23.3µg of selenium, while black gram contains 8.2µg.

The food types used in this comparison are Phyllo dough and Mungo beans, mature seeds, raw.

Infographic

Filo vs Black gram 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more SeleniumSelenium +184.1%
Contains more MagnesiumMagnesium +1680%
Contains more CalciumCalcium +1154.5%
Contains more PotassiumPotassium +1228.4%
Contains more IronIron +135.8%
Contains more CopperCopper +871.3%
Contains more ZincZinc +583.7%
Contains more PhosphorusPhosphorus +405.3%
Contains less SodiumSodium -92.1%
Contains more ManganeseManganese +220.8%

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
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 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +98.2%
Contains more Vitamin B2Vitamin B2 +34.3%
Contains more Vitamin B3Vitamin B3 +181.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +200%
Contains more Vitamin B6Vitamin B6 +836.7%
Contains more FolateFolate +145.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Filo Black gram DV% diff.
Copper 0.101mg 0.981mg 98%
Fiber 1.9g 18.3g 66%
Magnesium 15mg 267mg 60%
Iron 3.21mg 7.57mg 55%
Manganese 0.476mg 1.527mg 46%
Phosphorus 75mg 379mg 43%
Protein 7.1g 25.21g 36%
Folate 88µg 216µg 32%
Selenium 23.3µg 8.2µg 27%
Potassium 74mg 983mg 27%
Zinc 0.49mg 3.35mg 26%
Vitamin B1 0.541mg 0.273mg 22%
Sodium 483mg 38mg 19%
Vitamin B6 0.03mg 0.281mg 19%
Vitamin B3 4.073mg 1.447mg 16%
Calcium 11mg 138mg 13%
Vitamin B5 0.302mg 0.906mg 12%
Monounsaturated fat 3.149g 0.085g 8%
Fats 6g 1.64g 7%
Vitamin B2 0.341mg 0.254mg 7%
Saturated fat 1.47g 0.114g 6%
Vitamin K 2.5µg 2%
Calories 299kcal 341kcal 2%
Carbs 52.6g 58.99g 2%
Vitamin E 0.08mg 1%
Choline 6.9mg 1%
Polyunsaturated fat 0.923g 1.071g 1%
Net carbs 50.7g 40.69g N/A
Sugar 0.18g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.088mg 0.263mg 0%
Threonine 0.194mg 0.875mg 0%
Isoleucine 0.246mg 1.287mg 0%
Leucine 0.49mg 2.089mg 0%
Lysine 0.158mg 1.674mg 0%
Methionine 0.126mg 0.367mg 0%
Phenylalanine 0.359mg 1.473mg 0%
Valine 0.286mg 1.416mg 0%
Histidine 0.159mg 0.706mg 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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more FatsFats +265.9%
Contains more WaterWater +201.9%
Contains more ProteinProtein +255.1%
Contains more CarbsCarbs +12.1%
Contains more OtherOther +97.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
Filo
1
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +3604.7%
Contains less Sat. FatSaturated fat -92.2%
Contains more Poly. FatPolyunsaturated fat +16%

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 gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.