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  6. Filo vs. Refried beans

Filo vs. Refried beans — In-Depth Nutrition Comparison

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Differences between filo and refried beans

  • Filo has more vitamin B1, selenium, vitamin B3, iron, vitamin B2, folate, and manganese, while refried beans have more potassium, fiber, and vitamin C.
  • Filo's daily need coverage for vitamin B1 is 39% higher.
  • Refried beans contain 11 times less vitamin B3 than filo. Filo contains 4.073mg of vitamin B3, while refried beans contain 0.367mg.

The food types used in this comparison are Phyllo dough and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Filo vs Refried 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
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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more IronIron +122.9%
Contains more ManganeseManganese +64.7%
Contains more SeleniumSelenium +301.7%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +163.6%
Contains more PotassiumPotassium +331.1%
Contains more CopperCopper +27.7%
Contains more ZincZinc +18.4%
Contains more PhosphorusPhosphorus +22.7%
Contains less SodiumSodium -23.4%

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.
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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin B1Vitamin B1 +611.8%
Contains more Vitamin B2Vitamin B2 +331.6%
Contains more Vitamin B3Vitamin B3 +1009.8%
Contains more Vitamin B5Vitamin B5 +59.8%
Contains more Vitamin KVitamin K +19%
Contains more FolateFolate +700%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +12.5%
Contains more Vitamin B6Vitamin B6 +243.3%
Contains more CholineCholine +207.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Filo Refried beans DV% diff.
Vitamin B1 0.541mg 0.076mg 39%
Selenium 23.3µg 5.8µg 32%
Vitamin B3 4.073mg 0.367mg 23%
Iron 3.21mg 1.44mg 22%
Histidine 0.159mg 153mg 22%
Vitamin B2 0.341mg 0.079mg 20%
Folate 88µg 11µg 19%
Carbs 52.6g 13.55g 13%
Calories 299kcal 90kcal 10%
Manganese 0.476mg 0.289mg 8%
Potassium 74mg 319mg 7%
Fiber 1.9g 3.7g 7%
Vitamin C 0mg 6mg 7%
Monounsaturated fat 3.149g 0.601g 6%
Vitamin B6 0.03mg 0.103mg 6%
Fats 6g 2.01g 6%
Magnesium 15mg 35mg 5%
Sodium 483mg 370mg 5%
Protein 7.1g 4.98g 4%
Saturated fat 1.47g 0.631g 4%
Starch 7.43g 3%
Choline 6.9mg 21.2mg 3%
Copper 0.101mg 0.129mg 3%
Polyunsaturated fat 0.923g 0.543g 3%
Calcium 11mg 29mg 2%
Phosphorus 75mg 92mg 2%
Vitamin B5 0.302mg 0.189mg 2%
Zinc 0.49mg 0.58mg 1%
Net carbs 50.7g 9.85g N/A
Sugar 0.18g 0.54g N/A
Vitamin E 0.08mg 0.09mg 0%
Vitamin K 2.5µg 2.1µg 0%
Trans fat 0.016g N/A
Tryptophan 0.088mg 0.065mg 0%
Threonine 0.194mg 0.231mg 0%
Isoleucine 0.246mg 0.242mg 0%
Leucine 0.49mg 0.438mg 0%
Lysine 0.158mg 0.377mg 0%
Methionine 0.126mg 0.083mg 0%
Phenylalanine 0.359mg 0.297mg 0%
Valine 0.286mg 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
Filo
3
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more ProteinProtein +42.6%
Contains more FatsFats +198.5%
Contains more CarbsCarbs +288.2%
Contains more WaterWater +138.5%
~equal in Other ~1.71g

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains more Mono. FatMonounsaturated fat +424%
Contains more Poly. FatPolyunsaturated fat +70%
Contains less Sat. FatSaturated fat -57.1%

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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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.