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Pollock vs. Filo — In-Depth Nutrition Comparison

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A recap on differences between pollock and filo

  • Pollock is higher in vitamin B12, selenium, phosphorus, vitamin B6, and magnesium, yet filo is higher in vitamin B1, iron, folate, and manganese.
  • Pollock covers your daily vitamin B12 needs 153% more than filo.
  • The glycemic index of pollock is lower.

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

Infographic

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 22% 38% 21% 20% 16% 114% 55% 2.3% 241%
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 +440%
Contains more CalciumCalcium +554.5%
Contains more PotassiumPotassium +481.1%
Contains more ZincZinc +16.3%
Contains more PhosphorusPhosphorus +256%
Contains less SodiumSodium -13.3%
Contains more SeleniumSelenium +89.3%
Contains more IronIron +473.2%
Contains more CopperCopper +68.3%
Contains more ManganeseManganese +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.
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% 5.7% 5.6% 20% 14% 51% 74% 26% 76% 458% 0.25% 2.3% 50%
Filo
4
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +43%
Contains more Vitamin B6Vitamin B6 +996.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1227.5%
Contains more Vitamin B1Vitamin B1 +901.9%
Contains more Vitamin B2Vitamin B2 +52.9%
Contains more Vitamin KVitamin K +2400%
Contains more FolateFolate +2833.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~4.073mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
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 ProteinProtein +230.7%
Contains more WaterWater +125.9%
Contains more FatsFats +408.5%
Contains more CarbsCarbs +∞%
~equal in Other ~1.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 15% 67%
Saturated fat: Sat. Fat 0.159 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.583 g
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 -89.2%
Contains more Mono. FatMonounsaturated fat +2250%
Contains more Poly. FatPolyunsaturated 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.
Pollock Filo
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pollock Filo DV% diff.
Vitamin B12 3.66µg 0µg 153%
Vitamin B1 0.054mg 0.541mg 41%
Selenium 44.1µg 23.3µg 38%
Iron 0.56mg 3.21mg 33%
Protein 23.48g 7.1g 33%
Cholesterol 86mg 0mg 29%
Phosphorus 267mg 75mg 27%
Vitamin B6 0.329mg 0.03mg 23%
Folate 3µg 88µg 21%
Manganese 0.018mg 0.476mg 20%
Carbs 0g 52.6g 18%
Magnesium 81mg 15mg 16%
Choline 91.6mg 6.9mg 15%
Potassium 430mg 74mg 10%
Calories 111kcal 299kcal 9%
Vitamin B2 0.223mg 0.341mg 9%
Fiber 0g 1.9g 8%
Monounsaturated fat 0.134g 3.149g 8%
Vitamin D 1.3µg 0µg 7%
Fats 1.18g 6g 7%
Saturated fat 0.159g 1.47g 6%
Calcium 72mg 11mg 6%
Vitamin D 51IU 0IU 6%
Copper 0.06mg 0.101mg 5%
Sodium 419mg 483mg 3%
Vitamin B5 0.432mg 0.302mg 3%
Vitamin K 0.1µg 2.5µg 2%
Vitamin A 17µg 0µg 2%
Polyunsaturated fat 0.583g 0.923g 2%
Vitamin B3 3.949mg 4.073mg 1%
Zinc 0.57mg 0.49mg 1%
Vitamin E 0.28mg 0.08mg 1%
Net carbs 0g 50.7g N/A
Sugar 0g 0.18g N/A
Tryptophan 0.263mg 0.088mg 0%
Threonine 1.029mg 0.194mg 0%
Isoleucine 1.082mg 0.246mg 0%
Leucine 1.908mg 0.49mg 0%
Lysine 2.157mg 0.158mg 0%
Methionine 0.696mg 0.126mg 0%
Phenylalanine 0.917mg 0.359mg 0%
Valine 1.21mg 0.286mg 0%
Histidine 0.691mg 0.159mg 0%
Omega-3 - EPA 0.086g 0g N/A
Omega-3 - DHA 0.423g 0g N/A
Omega-3 - DPA 0.027g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pollock Filo
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
60%
Pollock
30%
Filo
Minerals Daily Need Coverage Score
59%
Pollock
47%
Filo

Comparison summary

Which food is lower in Sugar?
Pollock
Pollock is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Pollock
Pollock contains less Sodium (difference - 64mg)
Which food is lower in Saturated fat?
Pollock
Pollock is lower in Saturated fat (difference - 1.311g)
Which food is lower in glycemic index?
Pollock
Pollock is lower in glycemic index (difference - 38)
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 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. 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.