Filo vs. Mackerel — In-Depth Nutrition Comparison
Compare
A recap on the differences between filo and mackerel
- Filo is higher in vitamin B1, folate, iron, and manganese, yet mackerel is higher in vitamin B12, selenium, vitamin B6, phosphorus, and magnesium.
- Mackerel covers your daily vitamin B12 needs 792% more than filo.
- Filo contains 44 times more folate than mackerel. While filo contains 88µg of folate, mackerel contains only 2µg.
- The glycemic index of mackerel is lower.
Food varieties used in this article are Phyllo dough and Fish, mackerel, Atlantic, cooked, dry heat.
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 IronIron | +104.5% |
Contains more ManganeseManganese | +2280% |
Contains more MagnesiumMagnesium | +546.7% |
Contains more CalciumCalcium | +36.4% |
Contains more PotassiumPotassium | +441.9% |
Contains more ZincZinc | +91.8% |
Contains more PhosphorusPhosphorus | +270.7% |
Contains less SodiumSodium | -82.8% |
Contains more SeleniumSelenium | +121.5% |
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 EVitamin E | +∞% |
Contains more Vitamin B1Vitamin B1 | +240.3% |
Contains more Vitamin KVitamin K | +∞% |
Contains more FolateFolate | +4300% |
Contains more CholineCholine | +∞% |
Contains more Vitamin CVitamin C | +∞% |
Contains more Vitamin AVitamin A | +∞% |
Contains more Vitamin B2Vitamin B2 | +20.8% |
Contains more Vitamin B3Vitamin B3 | +68.2% |
Contains more Vitamin B5Vitamin B5 | +227.8% |
Contains more Vitamin B6Vitamin B6 | +1433.3% |
Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
Nutrient | ![]() |
![]() |
DV% diff. |
Vitamin B12 | 0µg | 19µg | 792% |
Selenium | 23.3µg | 51.6µg | 51% |
Protein | 7.1g | 23.85g | 34% |
Vitamin B6 | 0.03mg | 0.46mg | 33% |
Vitamin B1 | 0.541mg | 0.159mg | 32% |
Phosphorus | 75mg | 278mg | 29% |
Cholesterol | 0mg | 75mg | 25% |
Polyunsaturated fat | 0.923g | 4.3g | 23% |
Folate | 88µg | 2µg | 22% |
Iron | 3.21mg | 1.57mg | 21% |
Manganese | 0.476mg | 0.02mg | 20% |
Magnesium | 15mg | 97mg | 20% |
Carbs | 52.6g | 0g | 18% |
Fats | 6g | 17.81g | 18% |
Vitamin B3 | 4.073mg | 6.85mg | 17% |
Sodium | 483mg | 83mg | 17% |
Vitamin B5 | 0.302mg | 0.99mg | 14% |
Saturated fat | 1.47g | 4.176g | 12% |
Potassium | 74mg | 401mg | 10% |
Monounsaturated fat | 3.149g | 7.006g | 10% |
Fiber | 1.9g | 0g | 8% |
Vitamin A | 0µg | 54µg | 6% |
Vitamin B2 | 0.341mg | 0.412mg | 5% |
Zinc | 0.49mg | 0.94mg | 4% |
Vitamin K | 2.5µg | 2% | |
Calories | 299kcal | 262kcal | 2% |
Vitamin E | 0.08mg | 1% | |
Copper | 0.101mg | 0.094mg | 1% |
Choline | 6.9mg | 1% | |
Vitamin C | 0mg | 0.4mg | 0% |
Net carbs | 50.7g | 0g | N/A |
Calcium | 11mg | 15mg | 0% |
Sugar | 0.18g | N/A | |
Tryptophan | 0.088mg | 0.267mg | 0% |
Threonine | 0.194mg | 1.045mg | 0% |
Isoleucine | 0.246mg | 1.099mg | 0% |
Leucine | 0.49mg | 1.938mg | 0% |
Lysine | 0.158mg | 2.19mg | 0% |
Methionine | 0.126mg | 0.706mg | 0% |
Phenylalanine | 0.359mg | 0.931mg | 0% |
Valine | 0.286mg | 1.228mg | 0% |
Histidine | 0.159mg | 0.702mg | 0% |
Omega-3 - EPA | 0g | 0.504g | N/A |
Omega-3 - DHA | 0g | 0.699g | N/A |
Omega-3 - DPA | 0g | 0.106g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains more CarbsCarbs | +∞% |
Contains more ProteinProtein | +235.9% |
Contains more FatsFats | +196.8% |
Contains more WaterWater | +63.4% |
Contains more OtherOther | +198.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains less Sat. FatSaturated fat | -64.8% |
Contains more Mono. FatMonounsaturated fat | +122.5% |
Contains more Poly. FatPolyunsaturated fat | +365.9% |