Winged bean vs. Filo — In-Depth Nutrition Comparison
Compare
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.
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.
| 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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
30%
Minerals Daily Need Coverage Score
75%
47%
Comparison summary
Which food is lower in Sugar?
Winged bean is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Winged bean contains less Sodium (difference - 448mg)
Which food is lower in Saturated fat?
Winged bean is lower in Saturated fat (difference - 1.248g)
Which food is lower in glycemic index?
Winged bean is lower in glycemic index (difference - 6)
Which food is cheaper?
Filo is cheaper (difference - $0.5)
Which food is richer in vitamins?
Filo is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.