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  6. Refried beans vs. Filo

Refried beans vs. Filo — In-Depth Nutrition Comparison

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Differences between refried beans and filo

  • Refried beans have more potassium, fiber, and vitamin C, while filo has more vitamin B1, selenium, vitamin B3, iron, vitamin B2, folate, and manganese.
  • Filo's daily need coverage for vitamin B1 is 39% higher.

The food types used in this comparison are Refried beans, canned, traditional style (includes USDA commodity) and Phyllo dough.

Infographic

Refried beans 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
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%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +163.6%
Contains more PotassiumPotassium +331.1%
Contains more CopperCopper +27.7%
Contains more ZincZinc +18.4%
Contains more PhosphorusPhosphorus +22.7%
Contains less SodiumSodium -23.4%
Contains more IronIron +122.9%
Contains more ManganeseManganese +64.7%
Contains more SeleniumSelenium +301.7%

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Filo
Filo
6
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 EVitamin E +12.5%
Contains more Vitamin B6Vitamin B6 +243.3%
Contains more CholineCholine +207.2%
Contains more Vitamin B1Vitamin B1 +611.8%
Contains more Vitamin B2Vitamin B2 +331.6%
Contains more Vitamin B3Vitamin B3 +1009.8%
Contains more Vitamin B5Vitamin B5 +59.8%
Contains more Vitamin KVitamin K +19%
Contains more FolateFolate +700%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Refried beans Filo DV% diff.
Vitamin B1 0.076mg 0.541mg 39%
Selenium 5.8µg 23.3µg 32%
Vitamin B3 0.367mg 4.073mg 23%
Iron 1.44mg 3.21mg 22%
Histidine 153mg 0.159mg 22%
Vitamin B2 0.079mg 0.341mg 20%
Folate 11µg 88µg 19%
Carbs 13.55g 52.6g 13%
Calories 90kcal 299kcal 10%
Manganese 0.289mg 0.476mg 8%
Potassium 319mg 74mg 7%
Fiber 3.7g 1.9g 7%
Vitamin C 6mg 0mg 7%
Monounsaturated fat 0.601g 3.149g 6%
Vitamin B6 0.103mg 0.03mg 6%
Fats 2.01g 6g 6%
Magnesium 35mg 15mg 5%
Sodium 370mg 483mg 5%
Protein 4.98g 7.1g 4%
Saturated fat 0.631g 1.47g 4%
Starch 7.43g 3%
Choline 21.2mg 6.9mg 3%
Copper 0.129mg 0.101mg 3%
Polyunsaturated fat 0.543g 0.923g 3%
Calcium 29mg 11mg 2%
Phosphorus 92mg 75mg 2%
Vitamin B5 0.189mg 0.302mg 2%
Zinc 0.58mg 0.49mg 1%
Net carbs 9.85g 50.7g N/A
Sugar 0.54g 0.18g N/A
Vitamin E 0.09mg 0.08mg 0%
Vitamin K 2.1µg 2.5µg 0%
Trans fat 0.016g N/A
Tryptophan 0.065mg 0.088mg 0%
Threonine 0.231mg 0.194mg 0%
Isoleucine 0.242mg 0.246mg 0%
Leucine 0.438mg 0.49mg 0%
Lysine 0.377mg 0.158mg 0%
Methionine 0.083mg 0.126mg 0%
Phenylalanine 0.297mg 0.359mg 0%
Valine 0.287mg 0.286mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Filo
Filo
3
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 WaterWater +138.5%
Contains more ProteinProtein +42.6%
Contains more FatsFats +198.5%
Contains more CarbsCarbs +288.2%
~equal in Other ~1.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
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
Contains less Sat. FatSaturated fat -57.1%
Contains more Mono. FatMonounsaturated fat +424%
Contains more Poly. FatPolyunsaturated fat +70%

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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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.