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  6. Filo vs. Yardlong bean (Asparagus bean) raw

Filo vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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What are the differences between filo and yardlong bean (Asparagus bean) raw?

  • Filo is higher in selenium, vitamin B1, iron, vitamin B3, vitamin B2, and manganese; however, yardlong bean (Asparagus bean) raw is richer in vitamin C, vitamin A, and magnesium.
  • Filo's daily need coverage for selenium is 40% more.
  • Yardlong bean (Asparagus bean) raw contains 121 times less sodium than filo. Filo contains 483mg of sodium, while yardlong bean (Asparagus bean) raw contains 4mg.
  • Filo has a lower glycemic index (38) than yardlong bean (Asparagus bean) raw (86).

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

Infographic

Filo vs Yardlong bean (Asparagus bean) raw 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
6
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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more IronIron +583%
Contains more CopperCopper +110.4%
Contains more ZincZinc +32.4%
Contains more PhosphorusPhosphorus +27.1%
Contains more ManganeseManganese +132.2%
Contains more SeleniumSelenium +1453.3%
Contains more MagnesiumMagnesium +193.3%
Contains more CalciumCalcium +354.5%
Contains more PotassiumPotassium +224.3%
Contains less SodiumSodium -99.2%

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.
Filo
Filo
9
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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +405.6%
Contains more Vitamin B2Vitamin B2 +210%
Contains more Vitamin B3Vitamin B3 +893.4%
Contains more Vitamin B5Vitamin B5 +449.1%
Contains more Vitamin B6Vitamin B6 +25%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +41.9%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Filo Yardlong bean (Asparagus bean) raw DV% diff.
Selenium 23.3µg 1.5µg 40%
Vitamin B1 0.541mg 0.107mg 36%
Iron 3.21mg 0.47mg 34%
Vitamin B3 4.073mg 0.41mg 23%
Vitamin C 0mg 18.8mg 21%
Sodium 483mg 4mg 21%
Vitamin B2 0.341mg 0.11mg 18%
Carbs 52.6g 8.35g 15%
Calories 299kcal 47kcal 13%
Manganese 0.476mg 0.205mg 12%
Fats 6g 0.4g 9%
Protein 7.1g 2.8g 9%
Monounsaturated fat 3.149g 0.036g 8%
Fiber 1.9g 8%
Folate 88µg 62µg 7%
Magnesium 15mg 44mg 7%
Saturated fat 1.47g 0.105g 6%
Copper 0.101mg 0.048mg 6%
Vitamin A 0µg 43µg 5%
Polyunsaturated fat 0.923g 0.169g 5%
Vitamin B5 0.302mg 0.055mg 5%
Potassium 74mg 240mg 5%
Calcium 11mg 50mg 4%
Phosphorus 75mg 59mg 2%
Vitamin K 2.5µg 2%
Vitamin E 0.08mg 1%
Zinc 0.49mg 0.37mg 1%
Choline 6.9mg 1%
Net carbs 50.7g 8.35g N/A
Sugar 0.18g N/A
Vitamin B6 0.03mg 0.024mg 0%
Tryptophan 0.088mg 0.032mg 0%
Threonine 0.194mg 0.104mg 0%
Isoleucine 0.246mg 0.15mg 0%
Leucine 0.49mg 0.2mg 0%
Lysine 0.158mg 0.184mg 0%
Methionine 0.126mg 0.04mg 0%
Phenylalanine 0.359mg 0.154mg 0%
Valine 0.286mg 0.162mg 0%
Histidine 0.159mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
Filo
4
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +153.6%
Contains more FatsFats +1400%
Contains more CarbsCarbs +529.9%
Contains more OtherOther +183.3%
Contains more WaterWater +169.5%

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
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +8647.2%
Contains more Poly. FatPolyunsaturated fat +446.2%
Contains less Sat. FatSaturated fat -92.9%

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.