Filo vs. Lupin Bean Raw — In-Depth Nutrition Comparison
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The main differences between filo and lupin Bean Raw
- Filo is richer in selenium, yet lupin Bean Raw is richer in copper, manganese, fiber, folate, phosphorus, magnesium, zinc, potassium, and vitamin B6.
- Daily need coverage for copper for lupin Bean Raw is 102% higher.
- Filo contains 3 times more selenium than lupin Bean Raw. Filo contains 23.3µg of selenium, while lupin Bean Raw contains 8.2µg.
Food types used in this article are Phyllo dough and Lupins, mature seeds, raw.
Infographic
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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.
| Contains more SeleniumSelenium | +184.1% |
| Contains more MagnesiumMagnesium | +1220% |
| Contains more CalciumCalcium | +1500% |
| Contains more PotassiumPotassium | +1268.9% |
| Contains more IronIron | +35.8% |
| Contains more CopperCopper | +911.9% |
| Contains more ZincZinc | +869.4% |
| Contains more PhosphorusPhosphorus | +486.7% |
| Contains less SodiumSodium | -96.9% |
| Contains more ManganeseManganese | +400.4% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +55% |
| Contains more Vitamin B3Vitamin B3 | +86% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +18.3% |
| Contains more Vitamin B5Vitamin B5 | +148.3% |
| Contains more Vitamin B6Vitamin B6 | +1090% |
| Contains more FolateFolate | +303.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.101mg | 1.022mg | 102% |
| Manganese | 0.476mg | 2.382mg | 83% |
| Fiber | 1.9g | 18.9g | 68% |
| Folate | 88µg | 355µg | 67% |
| Protein | 7.1g | 36.17g | 58% |
| Phosphorus | 75mg | 440mg | 52% |
| Magnesium | 15mg | 198mg | 44% |
| Zinc | 0.49mg | 4.75mg | 39% |
| Potassium | 74mg | 1013mg | 28% |
| Selenium | 23.3µg | 8.2µg | 27% |
| Vitamin B6 | 0.03mg | 0.357mg | 25% |
| Sodium | 483mg | 15mg | 20% |
| Calcium | 11mg | 176mg | 17% |
| Iron | 3.21mg | 4.36mg | 14% |
| Vitamin B3 | 4.073mg | 2.19mg | 12% |
| Polyunsaturated fat | 0.923g | 2.439g | 10% |
| Vitamin B2 | 0.341mg | 0.22mg | 9% |
| Vitamin B5 | 0.302mg | 0.75mg | 9% |
| Vitamin B1 | 0.541mg | 0.64mg | 8% |
| Fats | 6g | 9.74g | 6% |
| Vitamin C | 0mg | 4.8mg | 5% |
| Calories | 299kcal | 371kcal | 4% |
| Carbs | 52.6g | 40.37g | 4% |
| Vitamin K | 2.5µg | 2% | |
| Monounsaturated fat | 3.149g | 3.94g | 2% |
| Vitamin E | 0.08mg | 1% | |
| Choline | 6.9mg | 1% | |
| Saturated fat | 1.47g | 1.156g | 1% |
| Net carbs | 50.7g | 21.47g | N/A |
| Sugar | 0.18g | N/A | |
| Tryptophan | 0.088mg | 0.289mg | 0% |
| Threonine | 0.194mg | 1.331mg | 0% |
| Isoleucine | 0.246mg | 1.615mg | 0% |
| Leucine | 0.49mg | 2.743mg | 0% |
| Lysine | 0.158mg | 1.933mg | 0% |
| Methionine | 0.126mg | 0.255mg | 0% |
| Phenylalanine | 0.359mg | 1.435mg | 0% |
| Valine | 0.286mg | 1.51mg | 0% |
| Histidine | 0.159mg | 1.03mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.1 g
Fats:
6 g
Carbs:
52.6 g
Water:
32.6 g
Other:
1.7 g
Protein:
36.17 g
Fats:
9.74 g
Carbs:
40.37 g
Water:
10.44 g
Other:
3.28 g
| Contains more CarbsCarbs | +30.3% |
| Contains more WaterWater | +212.3% |
| Contains more ProteinProtein | +409.4% |
| Contains more FatsFats | +62.3% |
| Contains more OtherOther | +92.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.47 g
Monounsaturated fat:
Mono. Fat
3.149 g
Polyunsaturated fat:
Poly. Fat
0.923 g
Saturated fat:
Sat. Fat
1.156 g
Monounsaturated fat:
Mono. Fat
3.94 g
Polyunsaturated fat:
Poly. Fat
2.439 g
| Contains less Sat. FatSaturated fat | -21.4% |
| Contains more Mono. FatMonounsaturated fat | +25.1% |
| Contains more Poly. FatPolyunsaturated fat | +164.2% |