Filo vs. Pollock — In-Depth Nutrition Comparison
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A recap on differences between filo and pollock
- Filo is higher in vitamin B1, iron, folate, and manganese, yet pollock is higher in vitamin B12, selenium, phosphorus, vitamin B6, and magnesium.
- Pollock covers your daily vitamin B12 needs 153% more than filo.
- Filo contains 29 times more folate than pollock. While filo contains 88µg of folate, pollock contains only 3µg.
- The glycemic index of pollock is lower.
Food varieties used in this article are Phyllo dough and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen).
Infographic
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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 IronIron | +473.2% |
| Contains more CopperCopper | +68.3% |
| Contains more ManganeseManganese | +2544.4% |
| 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% |
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.
| 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% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 3.66µg | 153% |
| Vitamin B1 | 0.541mg | 0.054mg | 41% |
| Selenium | 23.3µg | 44.1µg | 38% |
| Iron | 3.21mg | 0.56mg | 33% |
| Protein | 7.1g | 23.48g | 33% |
| Cholesterol | 0mg | 86mg | 29% |
| Phosphorus | 75mg | 267mg | 27% |
| Vitamin B6 | 0.03mg | 0.329mg | 23% |
| Folate | 88µg | 3µg | 21% |
| Manganese | 0.476mg | 0.018mg | 20% |
| Carbs | 52.6g | 0g | 18% |
| Magnesium | 15mg | 81mg | 16% |
| Choline | 6.9mg | 91.6mg | 15% |
| Potassium | 74mg | 430mg | 10% |
| Calories | 299kcal | 111kcal | 9% |
| Vitamin B2 | 0.341mg | 0.223mg | 9% |
| Fiber | 1.9g | 0g | 8% |
| Monounsaturated fat | 3.149g | 0.134g | 8% |
| Vitamin D | 0µg | 1.3µg | 7% |
| Fats | 6g | 1.18g | 7% |
| Saturated fat | 1.47g | 0.159g | 6% |
| Calcium | 11mg | 72mg | 6% |
| Vitamin D | 0IU | 51IU | 6% |
| Copper | 0.101mg | 0.06mg | 5% |
| Sodium | 483mg | 419mg | 3% |
| Vitamin B5 | 0.302mg | 0.432mg | 3% |
| Vitamin K | 2.5µg | 0.1µg | 2% |
| Vitamin A | 0µg | 17µg | 2% |
| Polyunsaturated fat | 0.923g | 0.583g | 2% |
| Vitamin B3 | 4.073mg | 3.949mg | 1% |
| Zinc | 0.49mg | 0.57mg | 1% |
| Vitamin E | 0.08mg | 0.28mg | 1% |
| Net carbs | 50.7g | 0g | N/A |
| Sugar | 0.18g | 0g | N/A |
| Tryptophan | 0.088mg | 0.263mg | 0% |
| Threonine | 0.194mg | 1.029mg | 0% |
| Isoleucine | 0.246mg | 1.082mg | 0% |
| Leucine | 0.49mg | 1.908mg | 0% |
| Lysine | 0.158mg | 2.157mg | 0% |
| Methionine | 0.126mg | 0.696mg | 0% |
| Phenylalanine | 0.359mg | 0.917mg | 0% |
| Valine | 0.286mg | 1.21mg | 0% |
| Histidine | 0.159mg | 0.691mg | 0% |
| Omega-3 - EPA | 0g | 0.086g | N/A |
| Omega-3 - DHA | 0g | 0.423g | N/A |
| Omega-3 - DPA | 0g | 0.027g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +408.5% |
| Contains more CarbsCarbs | +∞% |
| Contains more ProteinProtein | +230.7% |
| Contains more WaterWater | +125.9% |
~equal in
Other
~1.69g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2250% |
| Contains more Poly. FatPolyunsaturated fat | +58.3% |
| Contains less Sat. FatSaturated fat | -89.2% |
