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  6. Filo vs. Cocoa bean

Filo vs. Cocoa bean — In-Depth Nutrition Comparison

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The main differences between filo and cocoa bean

  • Filo is richer in vitamin B1, yet cocoa bean is richer in copper, iron, manganese, fiber, magnesium, phosphorus, potassium, and zinc.
  • Daily need coverage for copper for cocoa bean is 390% higher.
  • Filo contains 5 times more vitamin B1 than cocoa bean. Filo contains 0.541mg of vitamin B1, while cocoa bean contains 0.11mg.
  • Filo contains less saturated fat.

Food types used in this article are Phyllo dough and Cocoa, dry powder, unsweetened, processed with alkali.

Infographic

Filo vs Cocoa 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 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
Contains more SeleniumSelenium +76.5%
Contains more MagnesiumMagnesium +3073.3%
Contains more CalciumCalcium +909.1%
Contains more PotassiumPotassium +3290.5%
Contains more IronIron +383.5%
Contains more CopperCopper +3471.3%
Contains more ZincZinc +1200%
Contains more PhosphorusPhosphorus +870.7%
Contains less SodiumSodium -96.1%
Contains more ManganeseManganese +685.1%

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
4
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% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
Contains more Vitamin B1Vitamin B1 +391.8%
Contains more Vitamin B3Vitamin B3 +69.7%
Contains more Vitamin B5Vitamin B5 +18.9%
Contains more FolateFolate +175%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin B2Vitamin B2 +34.9%
Contains more Vitamin B6Vitamin B6 +293.3%
Contains more CholineCholine +65.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.4µg

All nutrients comparison - raw data values

Nutrient Filo Cocoa bean DV% diff.
Copper 0.101mg 3.607mg 390%
Iron 3.21mg 15.52mg 154%
Manganese 0.476mg 3.737mg 142%
Fiber 1.9g 29.8g 112%
Magnesium 15mg 476mg 110%
Phosphorus 75mg 728mg 93%
Potassium 74mg 2509mg 72%
Zinc 0.49mg 6.37mg 53%
Vitamin B1 0.541mg 0.11mg 36%
Saturated fat 1.47g 7.76g 29%
Protein 7.1g 18.1g 22%
Caffeine 0mg 78mg 20%
Sodium 483mg 19mg 20%
Selenium 23.3µg 13.2µg 18%
Folate 88µg 32µg 14%
Fats 6g 13.1g 11%
Calcium 11mg 111mg 10%
Vitamin B3 4.073mg 2.4mg 10%
Vitamin B2 0.341mg 0.46mg 9%
Vitamin B6 0.03mg 0.118mg 7%
Calories 299kcal 220kcal 4%
Polyunsaturated fat 0.923g 0.42g 3%
Monounsaturated fat 3.149g 4.39g 3%
Carbs 52.6g 58.3g 2%
Vitamin B5 0.302mg 0.254mg 1%
Choline 6.9mg 11.4mg 1%
Net carbs 50.7g 28.5g N/A
Sugar 0.18g 1.76g N/A
Vitamin E 0.08mg 0.1mg 0%
Vitamin K 2.5µg 2.4µg 0%
Tryptophan 0.088mg 0.271mg 0%
Threonine 0.194mg 0.716mg 0%
Isoleucine 0.246mg 0.701mg 0%
Leucine 0.49mg 1.097mg 0%
Lysine 0.158mg 0.907mg 0%
Methionine 0.126mg 0.187mg 0%
Phenylalanine 0.359mg 0.869mg 0%
Valine 0.286mg 1.086mg 0%
Histidine 0.159mg 0.312mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
Filo
1
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 g
Contains more WaterWater +1107.4%
Contains more ProteinProtein +154.9%
Contains more FatsFats +118.3%
Contains more CarbsCarbs +10.8%
Contains more OtherOther +358.8%

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
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 g
Contains less Sat. FatSaturated fat -81.1%
Contains more Poly. FatPolyunsaturated fat +119.8%
Contains more Mono. FatMonounsaturated fat +39.4%

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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. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.