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Fillet vs. Pico de gallo — In-Depth Nutrition Comparison

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Differences between Fillet and Pico de gallo

  • Pico de gallo contains less Iron, and Calcium than Fillet.
  • Fillet's daily need coverage for Iron is 25% higher.

The food types used in this comparison are Vegetarian fillets and PACE, Pico De Gallo.

Infographic

Fillet vs Pico de gallo 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 Calcium +∞%
Contains more Iron +∞%
Equal in Sodium - 469
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 29% 75% 17% 193% 53% 64% 39% 309% 0% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 62% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +∞%
Equal in Sodium - 469

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.
Fillet
9
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 69% 0% 0% 275% 208% 225% 0% 347% 77% 526% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 13% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Other +90.8%
Contains more Water +95.6%
Equal in Carbs - 9.38
23% 18% 9% 45% 5%
Protein: 23 g
Fats: 18 g
Carbs: 9 g
Water: 45 g
Other: 5 g
9% 88% 3%
Protein: 0 g
Fats: 0 g
Carbs: 9.38 g
Water: 88 g
Other: 2.62 g
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Other +90.8%
Contains more Water +95.6%
Equal in Carbs - 9.38

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fillet Pico de gallo Opinion
Net carbs 2.9g 9.38g Pico de gallo
Protein 23g 0g Fillet
Fats 18g 0g Fillet
Carbs 9g 9.38g Pico de gallo
Calories 290kcal 31kcal Fillet
Sugar 0.8g 6.25g Fillet
Fiber 6.1g Fillet
Calcium 95mg 0mg Fillet
Iron 2mg 0mg Fillet
Magnesium 23mg Fillet
Phosphorus 450mg Fillet
Potassium 600mg Fillet
Sodium 490mg 469mg Pico de gallo
Zinc 1.4mg Fillet
Copper 0.925mg Fillet
Selenium 1µg Fillet
Vitamin A 0IU 313IU Pico de gallo
Vitamin E 3.45mg Fillet
Vitamin C 0mg 3.8mg Pico de gallo
Vitamin B1 1.1mg Fillet
Vitamin B2 0.9mg Fillet
Vitamin B3 12mg Fillet
Vitamin B6 1.5mg Fillet
Folate 102µg Fillet
Vitamin B12 4.2µg Fillet
Saturated Fat 2.849g 0g Pico de gallo
Monounsaturated Fat 4.376g Fillet
Polyunsaturated fat 9.332g Fillet

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fillet Pico de gallo
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
144%
Fillet
3%
Pico de gallo
Minerals Daily Need Coverage Score
78%
Fillet
6%
Pico de gallo

Comparison summary

Which food contains less Sodium?
Pico de gallo
Pico de gallo contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Pico de gallo
Pico de gallo is lower in Saturated Fat (difference - 2.849g)
Which food is lower in glycemic index?
Pico de gallo
Pico de gallo is lower in glycemic index (difference - 0)
Which food is cheaper?
Pico de gallo
Pico de gallo is cheaper (difference - $2.5)
Which food is lower in Sugar?
Fillet
Fillet is lower in Sugar (difference - 5.45g)
Which food is richer in minerals?
Fillet
Fillet is relatively richer in minerals
Which food is richer in vitamins?
Fillet
Fillet is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Fillet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169068/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.