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Filo vs. Mackerel — In-Depth Nutrition Comparison

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A recap on 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

Filo vs Mackerel 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
2
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
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%
~equal in Copper ~0.094mg

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%
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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
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 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
1
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
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
Filo
1
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains less Sat. FatSaturated fat -64.8%
Contains more Mono. FatMonounsaturated fat +122.5%
Contains more Poly. FatPolyunsaturated fat +365.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Filo Mackerel 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Mackerel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
217%
Mackerel
Minerals Daily Need Coverage Score
47%
Filo
64%
Mackerel

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Mackerel
Mackerel contains less Sodium (difference - 400mg)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 38)
Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 75mg)
Which food is lower in Saturated fat?
Filo
Filo is lower in Saturated fat (difference - 2.706g)
Which food is cheaper?
Filo
Filo is cheaper (difference - $7)
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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.