Filo vs. Soup beans — In-Depth Nutrition Comparison
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A recap on differences between filo and soup beans
- Filo is higher in vitamin B1, selenium, iron, vitamin B2, vitamin B3, folate, and manganese, yet soup beans are higher in vitamin A, fiber, and copper.
- Filo covers your daily vitamin B1 needs 40% more than soup beans.
- Filo contains 7 times more folate than soup beans. While filo contains 88µg of folate, soup beans contain only 12µg.
- The glycemic index of filo is lower.
Food varieties used in this article are Phyllo dough and Soup, bean with ham, canned, chunky, ready-to-serve.
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 IronIron | +141.4% |
| Contains more ZincZinc | +11.4% |
| Contains more PhosphorusPhosphorus | +27.1% |
| Contains more ManganeseManganese | +64.1% |
| Contains more SeleniumSelenium | +237.7% |
| Contains more MagnesiumMagnesium | +26.7% |
| Contains more CalciumCalcium | +190.9% |
| Contains more PotassiumPotassium | +136.5% |
| Contains more CopperCopper | +58.4% |
| Contains less SodiumSodium | -17.2% |
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 B1Vitamin B1 | +801.7% |
| Contains more Vitamin B2Vitamin B2 | +468.3% |
| Contains more Vitamin B3Vitamin B3 | +481.9% |
| Contains more Vitamin B5Vitamin B5 | +655% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +633.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +66.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.541mg | 0.06mg | 40% |
| Selenium | 23.3µg | 6.9µg | 30% |
| Iron | 3.21mg | 1.33mg | 24% |
| Vitamin B2 | 0.341mg | 0.06mg | 22% |
| Vitamin B3 | 4.073mg | 0.7mg | 21% |
| Folate | 88µg | 12µg | 19% |
| Carbs | 52.6g | 11.16g | 14% |
| Fiber | 1.9g | 4.6g | 11% |
| Calories | 299kcal | 95kcal | 10% |
| Vitamin A | 0µg | 81µg | 9% |
| Manganese | 0.476mg | 0.29mg | 8% |
| Copper | 0.101mg | 0.16mg | 7% |
| Vitamin B5 | 0.302mg | 0.04mg | 5% |
| Polyunsaturated fat | 0.923g | 0.39g | 4% |
| Monounsaturated fat | 3.149g | 1.58g | 4% |
| Fats | 6g | 3.5g | 4% |
| Sodium | 483mg | 400mg | 4% |
| Protein | 7.1g | 5.19g | 4% |
| Potassium | 74mg | 175mg | 3% |
| Cholesterol | 0mg | 9mg | 3% |
| Vitamin K | 2.5µg | 2% | |
| Calcium | 11mg | 32mg | 2% |
| Vitamin B6 | 0.03mg | 0.05mg | 2% |
| Vitamin C | 0mg | 1.8mg | 2% |
| Phosphorus | 75mg | 59mg | 2% |
| Magnesium | 15mg | 19mg | 1% |
| Vitamin E | 0.08mg | 1% | |
| Vitamin B12 | 0µg | 0.03µg | 1% |
| Choline | 6.9mg | 1% | |
| Net carbs | 50.7g | 6.56g | N/A |
| Sugar | 0.18g | N/A | |
| Zinc | 0.49mg | 0.44mg | 0% |
| Saturated fat | 1.47g | 1.37g | 0% |
| Tryptophan | 0.088mg | 0% | |
| Threonine | 0.194mg | 0% | |
| Isoleucine | 0.246mg | 0% | |
| Leucine | 0.49mg | 0% | |
| Lysine | 0.158mg | 0% | |
| Methionine | 0.126mg | 0% | |
| Phenylalanine | 0.359mg | 0% | |
| Valine | 0.286mg | 0% | |
| Histidine | 0.159mg | 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:
5.19 g
Fats:
3.5 g
Carbs:
11.16 g
Water:
78.63 g
Other:
1.52 g
| Contains more ProteinProtein | +36.8% |
| Contains more FatsFats | +71.4% |
| Contains more CarbsCarbs | +371.3% |
| Contains more OtherOther | +11.8% |
| Contains more WaterWater | +141.2% |
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
1.37 g
Monounsaturated fat:
Mono. Fat
1.58 g
Polyunsaturated fat:
Poly. Fat
0.39 g
| Contains more Mono. FatMonounsaturated fat | +99.3% |
| Contains more Poly. FatPolyunsaturated fat | +136.7% |
~equal in
Saturated fat
~1.37g
