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  6. Chinook salmon vs. Filo

Chinook salmon vs. Filo — In-Depth Nutrition Comparison

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How are chinook salmon and filo different?

  • Chinook salmon is richer in vitamin B12, selenium, phosphorus, vitamin B3, vitamin B6, and magnesium, while filo is higher in vitamin B1, iron, and manganese.
  • Chinook salmon covers your daily need for vitamin B12, 120% more than filo.
  • Filo has a higher glycemic index (38) than chinook salmon (0).

Fish, salmon, chinook, cooked, dry heat and Phyllo dough types were used in this article.

Infographic

Chinook salmon 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 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
Filo
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 +713.3%
Contains more CalciumCalcium +154.5%
Contains more PotassiumPotassium +582.4%
Contains more ZincZinc +14.3%
Contains more PhosphorusPhosphorus +394.7%
Contains less SodiumSodium -87.6%
Contains more SeleniumSelenium +100.9%
Contains more IronIron +252.7%
Contains more CopperCopper +90.6%
Contains more ManganeseManganese +2405.3%

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 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
Filo
Filo
6
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +146.6%
Contains more Vitamin B5Vitamin B5 +186.4%
Contains more Vitamin B6Vitamin B6 +1440%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +1129.5%
Contains more Vitamin B2Vitamin B2 +121.4%
Contains more FolateFolate +151.4%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chinook salmon Filo DV% diff.
Vitamin B12 2.87µg 0µg 120%
Selenium 46.8µg 23.3µg 43%
Phosphorus 371mg 75mg 42%
Vitamin B1 0.044mg 0.541mg 41%
Vitamin B3 10.045mg 4.073mg 37%
Protein 25.72g 7.1g 37%
Vitamin B6 0.462mg 0.03mg 33%
Iron 0.91mg 3.21mg 29%
Cholesterol 85mg 0mg 28%
Magnesium 122mg 15mg 25%
Manganese 0.019mg 0.476mg 20%
Sodium 60mg 483mg 18%
Carbs 0g 52.6g 18%
Vitamin A 149µg 0µg 17%
Vitamin B2 0.154mg 0.341mg 14%
Folate 35µg 88µg 13%
Potassium 505mg 74mg 13%
Polyunsaturated fat 2.662g 0.923g 12%
Vitamin B5 0.865mg 0.302mg 11%
Fats 13.38g 6g 11%
Saturated fat 3.214g 1.47g 8%
Fiber 0g 1.9g 8%
Monounsaturated fat 5.742g 3.149g 6%
Copper 0.053mg 0.101mg 5%
Vitamin C 4.1mg 0mg 5%
Calories 231kcal 299kcal 3%
Vitamin K 2.5µg 2%
Calcium 28mg 11mg 2%
Vitamin E 0.08mg 1%
Zinc 0.56mg 0.49mg 1%
Choline 6.9mg 1%
Net carbs 0g 50.7g N/A
Sugar 0.18g N/A
Tryptophan 0.288mg 0.088mg 0%
Threonine 1.127mg 0.194mg 0%
Isoleucine 1.185mg 0.246mg 0%
Leucine 2.09mg 0.49mg 0%
Lysine 2.362mg 0.158mg 0%
Methionine 0.761mg 0.126mg 0%
Phenylalanine 1.004mg 0.359mg 0%
Valine 1.325mg 0.286mg 0%
Histidine 0.757mg 0.159mg 0%
Omega-3 - EPA 1.01g 0g N/A
Omega-3 - DHA 0.727g 0g N/A
Omega-3 - DPA 0.296g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Filo
Filo
2
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 +262.3%
Contains more FatsFats +123%
Contains more WaterWater +101.2%
Contains more CarbsCarbs +∞%
~equal in Other ~1.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
Filo
Filo
1
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 more Mono. FatMonounsaturated fat +82.3%
Contains more Poly. FatPolyunsaturated fat +188.4%
Contains less Sat. FatSaturated fat -54.3%

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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. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.