Filo vs. Soybean raw — In-Depth Nutrition Comparison
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What are the main differences between filo and soybean raw?
- Soybean raw has more copper, iron, phosphorus, manganese, folate, magnesium, potassium, vitamin B2, zinc, and vitamin K than filo.
- Soybean raw's daily need coverage for copper is 173% higher.
- Filo has a higher glycemic index (38) than soybean raw (14).
We used Phyllo dough and Soybeans, mature seeds, raw types in this comparison.
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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 | +30.9% |
| Contains more MagnesiumMagnesium | +1766.7% |
| Contains more CalciumCalcium | +2418.2% |
| Contains more PotassiumPotassium | +2328.4% |
| Contains more IronIron | +389.1% |
| Contains more CopperCopper | +1541.6% |
| Contains more ZincZinc | +898% |
| Contains more PhosphorusPhosphorus | +838.7% |
| Contains less SodiumSodium | -99.6% |
| Contains more ManganeseManganese | +428.8% |
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 B3Vitamin B3 | +151% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +962.5% |
| Contains more Vitamin B1Vitamin B1 | +61.6% |
| Contains more Vitamin B2Vitamin B2 | +155.1% |
| Contains more Vitamin B5Vitamin B5 | +162.6% |
| Contains more Vitamin B6Vitamin B6 | +1156.7% |
| Contains more Vitamin KVitamin K | +1780% |
| Contains more FolateFolate | +326.1% |
| Contains more CholineCholine | +1579.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.101mg | 1.658mg | 173% |
| Iron | 3.21mg | 15.7mg | 156% |
| Phosphorus | 75mg | 704mg | 90% |
| Manganese | 0.476mg | 2.517mg | 89% |
| Folate | 88µg | 375µg | 72% |
| Polyunsaturated fat | 0.923g | 11.255g | 69% |
| Magnesium | 15mg | 280mg | 63% |
| Protein | 7.1g | 36.49g | 59% |
| Potassium | 74mg | 1797mg | 51% |
| Vitamin B2 | 0.341mg | 0.87mg | 41% |
| Zinc | 0.49mg | 4.89mg | 40% |
| Vitamin K | 2.5µg | 47µg | 37% |
| Fiber | 1.9g | 9.3g | 30% |
| Vitamin B1 | 0.541mg | 0.874mg | 28% |
| Calcium | 11mg | 277mg | 27% |
| Vitamin B6 | 0.03mg | 0.377mg | 27% |
| Sodium | 483mg | 2mg | 21% |
| Fats | 6g | 19.94g | 21% |
| Choline | 6.9mg | 115.9mg | 20% |
| Vitamin B3 | 4.073mg | 1.623mg | 15% |
| Vitamin B5 | 0.302mg | 0.793mg | 10% |
| Selenium | 23.3µg | 17.8µg | 10% |
| Calories | 299kcal | 446kcal | 7% |
| Carbs | 52.6g | 30.16g | 7% |
| Vitamin C | 0mg | 6mg | 7% |
| Saturated fat | 1.47g | 2.884g | 6% |
| Vitamin E | 0.08mg | 0.85mg | 5% |
| Monounsaturated fat | 3.149g | 4.404g | 3% |
| Net carbs | 50.7g | 20.86g | N/A |
| Sugar | 0.18g | 7.33g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Tryptophan | 0.088mg | 0.591mg | 0% |
| Threonine | 0.194mg | 1.766mg | 0% |
| Isoleucine | 0.246mg | 1.971mg | 0% |
| Leucine | 0.49mg | 3.309mg | 0% |
| Lysine | 0.158mg | 2.706mg | 0% |
| Methionine | 0.126mg | 0.547mg | 0% |
| Phenylalanine | 0.359mg | 2.122mg | 0% |
| Valine | 0.286mg | 2.029mg | 0% |
| Histidine | 0.159mg | 1.097mg | 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:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
| Contains more CarbsCarbs | +74.4% |
| Contains more WaterWater | +281.7% |
| Contains more ProteinProtein | +413.9% |
| Contains more FatsFats | +232.3% |
| Contains more OtherOther | +186.5% |
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
2.884 g
Monounsaturated fat:
Mono. Fat
4.404 g
Polyunsaturated fat:
Poly. Fat
11.255 g
| Contains less Sat. FatSaturated fat | -49% |
| Contains more Mono. FatMonounsaturated fat | +39.9% |
| Contains more Poly. FatPolyunsaturated fat | +1119.4% |