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.
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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 | +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% |
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 | +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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +3250% |
| Contains more Poly. FatPolyunsaturated fat | +299.6% |
| Contains less Sat. FatSaturated fat | -91.1% |