Filo vs. Sardines — In-Depth Nutrition Comparison
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What are the main differences between filo and sardines?
- Filo is richer in vitamin B1, folate, and manganese, while sardines are higher in vitamin B12, phosphorus, selenium, calcium, vitamin D, and vitamin E.
- Sardines' daily need coverage for vitamin B12 is 373% higher.
- Sardines have 9 times less folate than filo. Filo has 88µg of folate, while sardines have 10µg.
- Filo has a higher glycemic index (38) than sardines (0).
We used Phyllo dough and Fish, sardine, Atlantic, canned in oil, drained solids with bone types in this comparison.
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 ManganeseManganese | +340.7% |
| Contains more MagnesiumMagnesium | +160% |
| Contains more CalciumCalcium | +3372.7% |
| Contains more PotassiumPotassium | +436.5% |
| Contains more CopperCopper | +84.2% |
| Contains more ZincZinc | +167.3% |
| Contains more PhosphorusPhosphorus | +553.3% |
| Contains less SodiumSodium | -36.4% |
| Contains more SeleniumSelenium | +126.2% |
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 | +576.3% |
| Contains more Vitamin B2Vitamin B2 | +50.2% |
| Contains more FolateFolate | +780% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2450% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +28.8% |
| Contains more Vitamin B5Vitamin B5 | +112.6% |
| Contains more Vitamin B6Vitamin B6 | +456.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +987% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 8.94µg | 373% |
| Phosphorus | 75mg | 490mg | 59% |
| Selenium | 23.3µg | 52.7µg | 53% |
| Cholesterol | 0mg | 142mg | 47% |
| Vitamin B1 | 0.541mg | 0.08mg | 38% |
| Calcium | 11mg | 382mg | 37% |
| Protein | 7.1g | 24.62g | 35% |
| Polyunsaturated fat | 0.923g | 5.148g | 28% |
| Vitamin D | 0IU | 193IU | 24% |
| Vitamin D | 0µg | 4.8µg | 24% |
| Folate | 88µg | 10µg | 20% |
| Carbs | 52.6g | 0g | 18% |
| Manganese | 0.476mg | 0.108mg | 16% |
| Vitamin E | 0.08mg | 2.04mg | 13% |
| Choline | 6.9mg | 75mg | 12% |
| Vitamin B6 | 0.03mg | 0.167mg | 11% |
| Potassium | 74mg | 397mg | 10% |
| Vitamin B2 | 0.341mg | 0.227mg | 9% |
| Copper | 0.101mg | 0.186mg | 9% |
| Sodium | 483mg | 307mg | 8% |
| Fiber | 1.9g | 0g | 8% |
| Fats | 6g | 11.45g | 8% |
| Zinc | 0.49mg | 1.31mg | 7% |
| Vitamin B3 | 4.073mg | 5.245mg | 7% |
| Vitamin B5 | 0.302mg | 0.642mg | 7% |
| Magnesium | 15mg | 39mg | 6% |
| Calories | 299kcal | 208kcal | 5% |
| Vitamin A | 0µg | 32µg | 4% |
| Iron | 3.21mg | 2.92mg | 4% |
| Monounsaturated fat | 3.149g | 3.869g | 2% |
| Net carbs | 50.7g | 0g | N/A |
| Sugar | 0.18g | 0g | N/A |
| Vitamin K | 2.5µg | 2.6µg | 0% |
| Saturated fat | 1.47g | 1.528g | 0% |
| Tryptophan | 0.088mg | 0.276mg | 0% |
| Threonine | 0.194mg | 1.079mg | 0% |
| Isoleucine | 0.246mg | 1.134mg | 0% |
| Leucine | 0.49mg | 2.001mg | 0% |
| Lysine | 0.158mg | 2.26mg | 0% |
| Methionine | 0.126mg | 0.729mg | 0% |
| Phenylalanine | 0.359mg | 0.961mg | 0% |
| Valine | 0.286mg | 1.268mg | 0% |
| Histidine | 0.159mg | 0.725mg | 0% |
| Omega-3 - EPA | 0g | 0.473g | N/A |
| Omega-3 - DHA | 0g | 0.509g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more ProteinProtein | +246.8% |
| Contains more FatsFats | +90.8% |
| Contains more WaterWater | +82.9% |
| Contains more OtherOther | +154.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +22.9% |
| Contains more Poly. FatPolyunsaturated fat | +457.7% |
~equal in
Saturated fat
~1.528g
