Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Cod vs. Filo — In-Depth Nutrition Comparison

Compare

Summary of differences between cod and filo

  • Cod has more vitamin B5, vitamin B12, phosphorus, and selenium; however, filo is higher in vitamin B1, iron, vitamin B2, folate, and manganese.
  • Cod covers your daily need for vitamin B5, 3054% more than filo.
  • Cod has less sodium.
  • The glycemic index of filo is higher.

These are the specific foods used in this comparison Fish, cod, Atlantic, raw and Phyllo dough.

Infographic

Cod 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.
Cod
Cod
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
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 +113.3%
Contains more CalciumCalcium +45.5%
Contains more PotassiumPotassium +458.1%
Contains more PhosphorusPhosphorus +170.7%
Contains less SodiumSodium -88.8%
Contains more SeleniumSelenium +42.1%
Contains more IronIron +744.7%
Contains more CopperCopper +260.7%
Contains more ManganeseManganese +3073.3%
~equal in Zinc ~0.49mg

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.
Cod
Cod
8
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Filo
5
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 EVitamin E +700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +50562.3%
Contains more Vitamin B6Vitamin B6 +716.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +844.9%
Contains more Vitamin B1Vitamin B1 +611.8%
Contains more Vitamin B2Vitamin B2 +424.6%
Contains more Vitamin B3Vitamin B3 +97.4%
Contains more Vitamin KVitamin K +2400%
Contains more FolateFolate +1157.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 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 +150.8%
Contains more WaterWater +149.1%
Contains more FatsFats +795.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +466.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 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 -91.1%
Contains more Mono. FatMonounsaturated fat +3250%
Contains more Poly. FatPolyunsaturated fat +299.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cod 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 Cod Filo DV% diff.
Vitamin B5 153mg 0.302mg 3054%
Vitamin B1 0.076mg 0.541mg 39%
Vitamin B12 0.91µg 0µg 38%
Iron 0.38mg 3.21mg 35%
Vitamin B2 0.065mg 0.341mg 21%
Protein 17.81g 7.1g 21%
Folate 7µg 88µg 20%
Manganese 0.015mg 0.476mg 20%
Sodium 54mg 483mg 19%
Phosphorus 203mg 75mg 18%
Carbs 0g 52.6g 18%
Selenium 33.1µg 23.3µg 18%
Vitamin B6 0.245mg 0.03mg 17%
Cholesterol 43mg 0mg 14%
Vitamin B3 2.063mg 4.073mg 13%
Choline 65.2mg 6.9mg 11%
Calories 82kcal 299kcal 11%
Potassium 413mg 74mg 10%
Monounsaturated fat 0.094g 3.149g 8%
Fiber 0g 1.9g 8%
Fats 0.67g 6g 8%
Copper 0.028mg 0.101mg 8%
Saturated fat 0.131g 1.47g 6%
Vitamin D 0.9µg 0µg 5%
Polyunsaturated fat 0.231g 0.923g 5%
Vitamin D 36IU 0IU 5%
Magnesium 32mg 15mg 4%
Vitamin E 0.64mg 0.08mg 4%
Vitamin K 0.1µg 2.5µg 2%
Vitamin C 1mg 0mg 1%
Vitamin A 12µg 0µg 1%
Calcium 16mg 11mg 1%
Net carbs 0g 50.7g N/A
Sugar 0g 0.18g N/A
Zinc 0.45mg 0.49mg 0%
Tryptophan 0.199mg 0.088mg 0%
Threonine 0.781mg 0.194mg 0%
Isoleucine 0.821mg 0.246mg 0%
Leucine 1.447mg 0.49mg 0%
Lysine 1.635mg 0.158mg 0%
Methionine 0.527mg 0.126mg 0%
Phenylalanine 0.695mg 0.359mg 0%
Valine 0.917mg 0.286mg 0%
Histidine 0.524mg 0.159mg 0%
Omega-3 - EPA 0.064g 0g N/A
Omega-3 - DHA 0.12g 0g N/A
Omega-3 - DPA 0.01g 0g N/A

Which food is preferable for your diet?

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

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
731%
Cod
30%
Filo
Minerals Daily Need Coverage Score
38%
Cod
47%
Filo

Comparison summary

Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 43mg)
Which food is cheaper?
Filo
Filo is cheaper (difference - $1.3)
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 429mg)
Which food is lower in Saturated fat?
Cod
Cod is lower in Saturated fat (difference - 1.339g)
Which food is lower in glycemic index?
Cod
Cod 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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.