Soybean raw vs. Filo — In-Depth Nutrition Comparison
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What are the main differences between soybean raw and filo?
- 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 24 times less potassium than soybean raw. Soybean raw has 1797mg of potassium, while filo has 74mg.
- Filo has a higher glycemic index (38) than soybean raw (14).
We used Soybeans, mature seeds, raw and Phyllo dough types in this comparison.
Infographic
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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 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% |
| Contains more SeleniumSelenium | +30.9% |
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 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% |
| Contains more Vitamin B3Vitamin B3 | +151% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 1.658mg | 0.101mg | 173% |
| Iron | 15.7mg | 3.21mg | 156% |
| Phosphorus | 704mg | 75mg | 90% |
| Manganese | 2.517mg | 0.476mg | 89% |
| Folate | 375µg | 88µg | 72% |
| Polyunsaturated fat | 11.255g | 0.923g | 69% |
| Magnesium | 280mg | 15mg | 63% |
| Protein | 36.49g | 7.1g | 59% |
| Potassium | 1797mg | 74mg | 51% |
| Vitamin B2 | 0.87mg | 0.341mg | 41% |
| Zinc | 4.89mg | 0.49mg | 40% |
| Vitamin K | 47µg | 2.5µg | 37% |
| Fiber | 9.3g | 1.9g | 30% |
| Vitamin B1 | 0.874mg | 0.541mg | 28% |
| Calcium | 277mg | 11mg | 27% |
| Vitamin B6 | 0.377mg | 0.03mg | 27% |
| Sodium | 2mg | 483mg | 21% |
| Fats | 19.94g | 6g | 21% |
| Choline | 115.9mg | 6.9mg | 20% |
| Vitamin B3 | 1.623mg | 4.073mg | 15% |
| Vitamin B5 | 0.793mg | 0.302mg | 10% |
| Selenium | 17.8µg | 23.3µg | 10% |
| Calories | 446kcal | 299kcal | 7% |
| Carbs | 30.16g | 52.6g | 7% |
| Vitamin C | 6mg | 0mg | 7% |
| Saturated fat | 2.884g | 1.47g | 6% |
| Vitamin E | 0.85mg | 0.08mg | 5% |
| Monounsaturated fat | 4.404g | 3.149g | 3% |
| Net carbs | 20.86g | 50.7g | N/A |
| Sugar | 7.33g | 0.18g | N/A |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.591mg | 0.088mg | 0% |
| Threonine | 1.766mg | 0.194mg | 0% |
| Isoleucine | 1.971mg | 0.246mg | 0% |
| Leucine | 3.309mg | 0.49mg | 0% |
| Lysine | 2.706mg | 0.158mg | 0% |
| Methionine | 0.547mg | 0.126mg | 0% |
| Phenylalanine | 2.122mg | 0.359mg | 0% |
| Valine | 2.029mg | 0.286mg | 0% |
| Histidine | 1.097mg | 0.159mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
Protein:
7.1 g
Fats:
6 g
Carbs:
52.6 g
Water:
32.6 g
Other:
1.7 g
| Contains more ProteinProtein | +413.9% |
| Contains more FatsFats | +232.3% |
| Contains more OtherOther | +186.5% |
| Contains more CarbsCarbs | +74.4% |
| Contains more WaterWater | +281.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.884 g
Monounsaturated fat:
Mono. Fat
4.404 g
Polyunsaturated fat:
Poly. Fat
11.255 g
Saturated fat:
Sat. Fat
1.47 g
Monounsaturated fat:
Mono. Fat
3.149 g
Polyunsaturated fat:
Poly. Fat
0.923 g
| Contains more Mono. FatMonounsaturated fat | +39.9% |
| Contains more Poly. FatPolyunsaturated fat | +1119.4% |
| Contains less Sat. FatSaturated fat | -49% |