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  6. Lupin Bean Raw vs. Filo

Lupin Bean Raw vs. Filo — In-Depth Nutrition Comparison

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The main differences between lupin Bean Raw and filo

  • Lupin Bean Raw is richer in copper, manganese, fiber, folate, phosphorus, magnesium, zinc, potassium, and vitamin B6, yet filo is richer in selenium.
  • Daily need coverage for copper for lupin Bean Raw is 102% higher.
  • Lupin Bean Raw contains 14 times more potassium than filo. Lupin Bean Raw contains 1013mg of potassium, while filo contains 74mg.

Food types used in this article are Lupins, mature seeds, raw and Phyllo dough.

Infographic

Lupin Bean Raw vs Filo 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Filo
Filo
1
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%
Contains more MagnesiumMagnesium +1220%
Contains more CalciumCalcium +1500%
Contains more PotassiumPotassium +1268.9%
Contains more IronIron +35.8%
Contains more CopperCopper +911.9%
Contains more ZincZinc +869.4%
Contains more PhosphorusPhosphorus +486.7%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +400.4%
Contains more SeleniumSelenium +184.1%

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.
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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Filo
Filo
5
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +18.3%
Contains more Vitamin B5Vitamin B5 +148.3%
Contains more Vitamin B6Vitamin B6 +1090%
Contains more FolateFolate +303.4%
Contains more Vitamin B2Vitamin B2 +55%
Contains more Vitamin B3Vitamin B3 +86%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Filo DV% diff.
Copper 1.022mg 0.101mg 102%
Manganese 2.382mg 0.476mg 83%
Fiber 18.9g 1.9g 68%
Folate 355µg 88µg 67%
Protein 36.17g 7.1g 58%
Phosphorus 440mg 75mg 52%
Magnesium 198mg 15mg 44%
Zinc 4.75mg 0.49mg 39%
Potassium 1013mg 74mg 28%
Selenium 8.2µg 23.3µg 27%
Vitamin B6 0.357mg 0.03mg 25%
Sodium 15mg 483mg 20%
Calcium 176mg 11mg 17%
Iron 4.36mg 3.21mg 14%
Vitamin B3 2.19mg 4.073mg 12%
Polyunsaturated fat 2.439g 0.923g 10%
Vitamin B2 0.22mg 0.341mg 9%
Vitamin B5 0.75mg 0.302mg 9%
Vitamin B1 0.64mg 0.541mg 8%
Fats 9.74g 6g 6%
Vitamin C 4.8mg 0mg 5%
Calories 371kcal 299kcal 4%
Carbs 40.37g 52.6g 4%
Vitamin K 2.5µg 2%
Monounsaturated fat 3.94g 3.149g 2%
Vitamin E 0.08mg 1%
Choline 6.9mg 1%
Saturated fat 1.156g 1.47g 1%
Net carbs 21.47g 50.7g N/A
Sugar 0.18g N/A
Tryptophan 0.289mg 0.088mg 0%
Threonine 1.331mg 0.194mg 0%
Isoleucine 1.615mg 0.246mg 0%
Leucine 2.743mg 0.49mg 0%
Lysine 1.933mg 0.158mg 0%
Methionine 0.255mg 0.126mg 0%
Phenylalanine 1.435mg 0.359mg 0%
Valine 1.51mg 0.286mg 0%
Histidine 1.03mg 0.159mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
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
Contains more ProteinProtein +409.4%
Contains more FatsFats +62.3%
Contains more OtherOther +92.9%
Contains more CarbsCarbs +30.3%
Contains more WaterWater +212.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Filo
Filo
0
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
Contains less Sat. FatSaturated fat -21.4%
Contains more Mono. FatMonounsaturated fat +25.1%
Contains more Poly. FatPolyunsaturated fat +164.2%

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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/nutrients
  2. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/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.