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  6. Alaska pollock vs. Filo

Alaska pollock vs. Filo — In-Depth Nutrition Comparison

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A recap on differences between Alaska pollock and Filo

  • Alaska pollock is higher in Vitamin B12, Selenium, Phosphorus, Vitamin B6, and Magnesium, yet Filo is higher in Vitamin B1, Iron, Folate, and Manganese.
  • Alaska pollock covers your daily Vitamin B12 needs 153% more than Filo.

Food varieties used in this article are Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Phyllo dough.

Infographic

Alaska pollock 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.
Alaska pollock
Alaska pollock
7
:
3
Filo
Filo
Contains more Calcium +554.5%
Contains more Magnesium +440%
Contains more Phosphorus +256%
Contains more Potassium +481.1%
Contains less Sodium -13.3%
Contains more Zinc +16.3%
Contains more Selenium +89.3%
Contains more Iron +473.2%
Contains more Copper +68.3%
Contains more Manganese +2544.4%
Alaska pollock
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 22% 58% 115% 38% 55% 16% 20% 3% 241%
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Contains more Calcium +554.5%
Contains more Magnesium +440%
Contains more Phosphorus +256%
Contains more Potassium +481.1%
Contains less Sodium -13.3%
Contains more Zinc +16.3%
Contains more Selenium +89.3%
Contains more Iron +473.2%
Contains more Copper +68.3%
Contains more Manganese +2544.4%

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.
Alaska pollock
Alaska pollock
6
:
5
Filo
Filo
Contains more Vitamin A +∞%
Contains more Vitamin E +250%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +43%
Contains more Vitamin B6 +996.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +901.9%
Contains more Vitamin B2 +52.9%
Contains more Folate +2833.3%
Contains more Vitamin K +2400%
Equal in Vitamin B3 - 4.073
Alaska pollock
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 39% 0% 14% 52% 75% 26% 76% 3% 458% 1%
Filo
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 136% 79% 77% 19% 7% 66% 0% 7%
Contains more Vitamin A +∞%
Contains more Vitamin E +250%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +43%
Contains more Vitamin B6 +996.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +901.9%
Contains more Vitamin B2 +52.9%
Contains more Folate +2833.3%
Contains more Vitamin K +2400%
Equal in Vitamin B3 - 4.073

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alaska pollock
Alaska pollock
2
:
3
Filo
Filo
Contains more Protein +230.7%
Contains more Water +125.9%
Contains more Fats +408.5%
Contains more Carbs +∞%
Equal in Other - 1.7
Alaska pollock
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
Filo
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 Protein +230.7%
Contains more Water +125.9%
Contains more Fats +408.5%
Contains more Carbs +∞%
Equal in Other - 1.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alaska pollock
Alaska pollock
1
:
2
Filo
Filo
Contains less Saturated Fat -89.2%
Contains more Monounsaturated Fat +2250%
Contains more Polyunsaturated fat +58.3%
Alaska pollock
18% 15% 67%
Saturated Fat: 0.159 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.583 g
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Contains less Saturated Fat -89.2%
Contains more Monounsaturated Fat +2250%
Contains more Polyunsaturated fat +58.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Alaska pollock Filo
Lower in Cholesterol ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Alaska pollock Filo Opinion
Net carbs 0g 50.7g Filo
Protein 23.48g 7.1g Alaska pollock
Fats 1.18g 6g Filo
Carbs 0g 52.6g Filo
Calories 111kcal 299kcal Filo
Sugar 0g 0.18g Alaska pollock
Fiber 0g 1.9g Filo
Calcium 72mg 11mg Alaska pollock
Iron 0.56mg 3.21mg Filo
Magnesium 81mg 15mg Alaska pollock
Phosphorus 267mg 75mg Alaska pollock
Potassium 430mg 74mg Alaska pollock
Sodium 419mg 483mg Alaska pollock
Zinc 0.57mg 0.49mg Alaska pollock
Copper 0.06mg 0.101mg Filo
Manganese 0.018mg 0.476mg Filo
Selenium 44.1µg 23.3µg Alaska pollock
Vitamin A 51IU 0IU Alaska pollock
Vitamin A RAE 17µg 0µg Alaska pollock
Vitamin E 0.28mg 0.08mg Alaska pollock
Vitamin D 51IU 0IU Alaska pollock
Vitamin D 1.3µg 0µg Alaska pollock
Vitamin B1 0.054mg 0.541mg Filo
Vitamin B2 0.223mg 0.341mg Filo
Vitamin B3 3.949mg 4.073mg Filo
Vitamin B5 0.432mg 0.302mg Alaska pollock
Vitamin B6 0.329mg 0.03mg Alaska pollock
Folate 3µg 88µg Filo
Vitamin B12 3.66µg 0µg Alaska pollock
Vitamin K 0.1µg 2.5µg Filo
Tryptophan 0.263mg 0.088mg Alaska pollock
Threonine 1.029mg 0.194mg Alaska pollock
Isoleucine 1.082mg 0.246mg Alaska pollock
Leucine 1.908mg 0.49mg Alaska pollock
Lysine 2.157mg 0.158mg Alaska pollock
Methionine 0.696mg 0.126mg Alaska pollock
Phenylalanine 0.917mg 0.359mg Alaska pollock
Valine 1.21mg 0.286mg Alaska pollock
Histidine 0.691mg 0.159mg Alaska pollock
Cholesterol 86mg 0mg Filo
Saturated Fat 0.159g 1.47g Alaska pollock
Omega-3 - DHA 0.423g 0g Alaska pollock
Omega-3 - EPA 0.086g 0g Alaska pollock
Omega-3 - DPA 0.027g 0g Alaska pollock
Monounsaturated Fat 0.134g 3.149g Filo
Polyunsaturated fat 0.583g 0.923g Filo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alaska pollock Filo
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
62%
Alaska pollock
32%
Filo
Minerals Daily Need Coverage Score
59%
Alaska pollock
47%
Filo

Comparison summary

Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 86mg)
Which food is cheaper?
Filo
Filo is cheaper (difference - $7)
Which food is lower in Sugar?
Alaska pollock
Alaska pollock is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Alaska pollock
Alaska pollock contains less Sodium (difference - 64mg)
Which food is lower in Saturated Fat?
Alaska pollock
Alaska pollock is lower in Saturated Fat (difference - 1.311g)
Which food is lower in glycemic index?
Alaska pollock
Alaska pollock is lower in glycemic index (difference - 38)
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.
Which food is richer in vitamins?
?
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.

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. Alaska pollock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173681/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.