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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 has 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
:
7
Refried beans
Refried beans
Contains more Iron +122.9%
Contains more Manganese +64.7%
Contains more Selenium +301.7%
Contains more Calcium +163.6%
Contains more Magnesium +133.3%
Contains more Phosphorus +22.7%
Contains more Potassium +331.1%
Contains less Sodium -23.4%
Contains more Zinc +18.4%
Contains more Copper +27.7%
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Contains more Iron +122.9%
Contains more Manganese +64.7%
Contains more Selenium +301.7%
Contains more Calcium +163.6%
Contains more Magnesium +133.3%
Contains more Phosphorus +22.7%
Contains more Potassium +331.1%
Contains less Sodium -23.4%
Contains more Zinc +18.4%
Contains more Copper +27.7%

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
:
3
Refried beans
Refried beans
Contains more Vitamin B1 +611.8%
Contains more Vitamin B2 +331.6%
Contains more Vitamin B3 +1009.8%
Contains more Vitamin B5 +59.8%
Contains more Folate +700%
Contains more Vitamin K +19%
Contains more Vitamin E +12.5%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +243.3%
Filo
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 136% 79% 77% 19% 7% 66% 0% 7%
Refried beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Contains more Vitamin B1 +611.8%
Contains more Vitamin B2 +331.6%
Contains more Vitamin B3 +1009.8%
Contains more Vitamin B5 +59.8%
Contains more Folate +700%
Contains more Vitamin K +19%
Contains more Vitamin E +12.5%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +243.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
Filo
3
:
2
Refried beans
Refried beans
Contains more Protein +42.6%
Contains more Fats +198.5%
Contains more Carbs +288.2%
Contains more Water +138.5%
Equal in Other - 1.71
Filo
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
Refried beans
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 Protein +42.6%
Contains more Fats +198.5%
Contains more Carbs +288.2%
Contains more Water +138.5%
Equal in Other - 1.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
Filo
2
:
1
Refried beans
Refried beans
Contains more Monounsaturated Fat +424%
Contains more Polyunsaturated fat +70%
Contains less Saturated Fat -57.1%
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Contains more Monounsaturated Fat +424%
Contains more Polyunsaturated fat +70%
Contains less Saturated Fat -57.1%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

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

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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
32%
Filo
10%
Refried beans
Minerals Daily Need Coverage Score
47%
Filo
33%
Refried beans

Comparison summary

Which food contains less Sodium?
Refried beans
Refried beans contains less Sodium (difference - 113mg)
Which food is lower in Saturated Fat?
Refried beans
Refried beans is lower in Saturated Fat (difference - 0.839g)
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 0.36g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (38)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. 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.