Winged bean vs. Filo — In-Depth Nutrition Comparison
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What are the differences between winged bean and filo?
- Winged bean is higher in copper, potassium, and zinc; however, filo is richer in selenium, folate, vitamin B3, iron, vitamin B2, and vitamin B1.
- Winged bean's daily need coverage for copper is 143% more.
- Filo contains 8 times less potassium than winged bean. Winged bean contains 586mg of potassium, while filo contains 74mg.
- Winged bean has less sodium.
We used Winged bean tuber, raw and Phyllo dough types in this article.
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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 | +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% |
| Contains more IronIron | +60.5% |
| Contains more PhosphorusPhosphorus | +66.7% |
| Contains more SeleniumSelenium | +3228.6% |
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 B6Vitamin B6 | +150% |
| 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 FolateFolate | +363.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 1.386mg | 0.101mg | 143% |
| Selenium | 0.7µg | 23.3µg | 41% |
| Sodium | 35mg | 483mg | 19% |
| Folate | 19µg | 88µg | 17% |
| Vitamin B2 | 0.149mg | 0.341mg | 15% |
| Vitamin B3 | 1.64mg | 4.073mg | 15% |
| Potassium | 586mg | 74mg | 15% |
| Iron | 2mg | 3.21mg | 15% |
| Vitamin B1 | 0.379mg | 0.541mg | 14% |
| Protein | 11.6g | 7.1g | 9% |
| Zinc | 1.39mg | 0.49mg | 8% |
| Calories | 148kcal | 299kcal | 8% |
| Fiber | 1.9g | 8% | |
| Carbs | 28.1g | 52.6g | 8% |
| Fats | 0.9g | 6g | 8% |
| Monounsaturated fat | 0.234g | 3.149g | 7% |
| Saturated fat | 0.222g | 1.47g | 6% |
| Polyunsaturated fat | 0.174g | 0.923g | 5% |
| Phosphorus | 45mg | 75mg | 4% |
| Vitamin B5 | 0.116mg | 0.302mg | 4% |
| Vitamin B6 | 0.075mg | 0.03mg | 3% |
| Manganese | 0.532mg | 0.476mg | 2% |
| Calcium | 30mg | 11mg | 2% |
| Magnesium | 24mg | 15mg | 2% |
| Vitamin K | 2.5µg | 2% | |
| Choline | 6.9mg | 1% | |
| Vitamin E | 0.08mg | 1% | |
| Net carbs | 28.1g | 50.7g | N/A |
| Sugar | 0.18g | N/A | |
| Tryptophan | 0.252mg | 0.088mg | 0% |
| Threonine | 0.451mg | 0.194mg | 0% |
| Isoleucine | 0.425mg | 0.246mg | 0% |
| Leucine | 0.64mg | 0.49mg | 0% |
| Lysine | 0.592mg | 0.158mg | 0% |
| Methionine | 0.143mg | 0.126mg | 0% |
| Phenylalanine | 0.451mg | 0.359mg | 0% |
| Valine | 0.599mg | 0.286mg | 0% |
| Histidine | 0.241mg | 0.159mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.6 g
Fats:
0.9 g
Carbs:
28.1 g
Water:
57.4 g
Other:
2 g
Protein:
7.1 g
Fats:
6 g
Carbs:
52.6 g
Water:
32.6 g
Other:
1.7 g
| Contains more ProteinProtein | +63.4% |
| Contains more WaterWater | +76.1% |
| Contains more OtherOther | +17.6% |
| Contains more FatsFats | +566.7% |
| Contains more CarbsCarbs | +87.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.222 g
Monounsaturated fat:
Mono. Fat
0.234 g
Polyunsaturated fat:
Poly. Fat
0.174 g
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 | -84.9% |
| Contains more Mono. FatMonounsaturated fat | +1245.7% |
| Contains more Poly. FatPolyunsaturated fat | +430.5% |