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  6. Filo vs. Winged bean

Filo vs. Winged bean — In-Depth Nutrition Comparison

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What are the differences between filo and winged bean?

  • Filo is higher in selenium, folate, vitamin B3, iron, vitamin B2, and vitamin B1; however, winged bean is richer in copper, potassium, and zinc.
  • Winged bean's daily need coverage for copper is 143% more.
  • Winged bean contains 33 times less selenium than filo. Filo contains 23.3µg of selenium, while winged bean contains 0.7µg.
  • Winged bean has less sodium.

We used Phyllo dough and Winged bean tuber, raw types in this article.

Infographic

Filo vs Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more IronIron +60.5%
Contains more PhosphorusPhosphorus +66.7%
Contains more SeleniumSelenium +3228.6%
Contains more MagnesiumMagnesium +60%
Contains more CalciumCalcium +172.7%
Contains more PotassiumPotassium +691.9%
Contains more CopperCopper +1272.3%
Contains more ZincZinc +183.7%
Contains less SodiumSodium -92.8%
Contains more ManganeseManganese +11.8%

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.
Filo
Filo
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 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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +42.7%
Contains more Vitamin B2Vitamin B2 +128.9%
Contains more Vitamin B3Vitamin B3 +148.4%
Contains more Vitamin B5Vitamin B5 +160.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +363.2%
Contains more CholineCholine +∞%
Contains more Vitamin B6Vitamin B6 +150%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Filo Winged bean DV% diff.
Copper 0.101mg 1.386mg 143%
Selenium 23.3µg 0.7µg 41%
Sodium 483mg 35mg 19%
Folate 88µg 19µg 17%
Vitamin B2 0.341mg 0.149mg 15%
Vitamin B3 4.073mg 1.64mg 15%
Potassium 74mg 586mg 15%
Iron 3.21mg 2mg 15%
Vitamin B1 0.541mg 0.379mg 14%
Protein 7.1g 11.6g 9%
Zinc 0.49mg 1.39mg 8%
Calories 299kcal 148kcal 8%
Fiber 1.9g 8%
Carbs 52.6g 28.1g 8%
Fats 6g 0.9g 8%
Monounsaturated fat 3.149g 0.234g 7%
Saturated fat 1.47g 0.222g 6%
Polyunsaturated fat 0.923g 0.174g 5%
Phosphorus 75mg 45mg 4%
Vitamin B5 0.302mg 0.116mg 4%
Vitamin B6 0.03mg 0.075mg 3%
Manganese 0.476mg 0.532mg 2%
Calcium 11mg 30mg 2%
Magnesium 15mg 24mg 2%
Vitamin K 2.5µg 2%
Choline 6.9mg 1%
Vitamin E 0.08mg 1%
Net carbs 50.7g 28.1g N/A
Sugar 0.18g N/A
Tryptophan 0.088mg 0.252mg 0%
Threonine 0.194mg 0.451mg 0%
Isoleucine 0.246mg 0.425mg 0%
Leucine 0.49mg 0.64mg 0%
Lysine 0.158mg 0.592mg 0%
Methionine 0.126mg 0.143mg 0%
Phenylalanine 0.359mg 0.451mg 0%
Valine 0.286mg 0.599mg 0%
Histidine 0.159mg 0.241mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
Filo
2
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more FatsFats +566.7%
Contains more CarbsCarbs +87.2%
Contains more ProteinProtein +63.4%
Contains more WaterWater +76.1%
Contains more OtherOther +17.6%

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains more Mono. FatMonounsaturated fat +1245.7%
Contains more Poly. FatPolyunsaturated fat +430.5%
Contains less Sat. FatSaturated fat -84.9%

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.