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Filo vs. Cod — In-Depth Nutrition Comparison

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Summary of differences between filo and cod

  • Filo has more vitamin B1, iron, vitamin B2, folate, and manganese; however, cod is higher in vitamin B5, vitamin B12, phosphorus, and selenium.
  • Cod covers your daily need for vitamin B5, 3054% more than filo.
  • Filo has 32 times more manganese than cod. While filo has 0.476mg of manganese, cod has only 0.015mg.
  • Cod has less sodium.
  • The glycemic index of filo is higher.

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

Infographic

Filo vs Cod 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.
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%
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%
Contains more IronIron +744.7%
Contains more CopperCopper +260.7%
Contains more ManganeseManganese +3073.3%
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%
~equal in Zinc ~0.45mg

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.
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%
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%
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%
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%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains more Mono. FatMonounsaturated fat +3250%
Contains more Poly. FatPolyunsaturated fat +299.6%
Contains less Sat. FatSaturated fat -91.1%

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Cod
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
30%
Filo
731%
Cod
Minerals Daily Need Coverage Score
47%
Filo
38%
Cod

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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/nutrients
  2. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.