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Filo vs. Fish sauce — In-Depth Nutrition Comparison

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What are the differences between filo and fish sauce?

  • Filo is higher in vitamin B1, iron, selenium, vitamin B2, vitamin B3, and manganese; however, fish sauce is richer in magnesium, vitamin B6, and vitamin B12.
  • Fish sauce's daily need coverage for sodium is 320% more.
  • Fish sauce contains 45 times less vitamin B1 than filo. Filo contains 0.541mg of vitamin B1, while fish sauce contains 0.012mg.
  • Filo has less sodium.
  • Fish sauce has a lower glycemic index (0) than filo (38).

We used Phyllo dough and Sauce, fish, ready-to-serve types in this article.

Infographic

Filo vs Fish sauce 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
Filo
7
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 125% 13% 25% 29% 17% 5.5% 3% 1024% 30% 50%
Contains more IronIron +311.5%
Contains more CopperCopper +102%
Contains more ZincZinc +145%
Contains more PhosphorusPhosphorus +971.4%
Contains less SodiumSodium -93.8%
Contains more ManganeseManganese +104.3%
Contains more SeleniumSelenium +156%
Contains more MagnesiumMagnesium +1066.7%
Contains more CalciumCalcium +290.9%
Contains more PotassiumPotassium +289.2%

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.
Filo
Filo
7
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 1.7% 1.3% 0% 0% 3% 13% 43% 7.1% 91% 60% 0% 38% 7.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +4408.3%
Contains more Vitamin B2Vitamin B2 +498.2%
Contains more Vitamin B3Vitamin B3 +76.1%
Contains more Vitamin B5Vitamin B5 +155.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +72.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +1220%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +91.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Filo Fish sauce DV% diff.
Sodium 483mg 7851mg 320%
Vitamin B1 0.541mg 0.012mg 44%
Magnesium 15mg 175mg 38%
Iron 3.21mg 0.78mg 30%
Vitamin B6 0.03mg 0.396mg 28%
Selenium 23.3µg 9.1µg 26%
Vitamin B2 0.341mg 0.057mg 22%
Vitamin B12 0µg 0.48µg 20%
Carbs 52.6g 3.64g 16%
Calories 299kcal 35kcal 13%
Vitamin B3 4.073mg 2.313mg 11%
Manganese 0.476mg 0.233mg 11%
Phosphorus 75mg 7mg 10%
Fats 6g 0.01g 9%
Folate 88µg 51µg 9%
Monounsaturated fat 3.149g 0.002g 8%
Fiber 1.9g 0g 8%
Saturated fat 1.47g 0.003g 7%
Copper 0.101mg 0.05mg 6%
Potassium 74mg 288mg 6%
Polyunsaturated fat 0.923g 0.003g 6%
Protein 7.1g 5.06g 4%
Vitamin B5 0.302mg 0.118mg 4%
Zinc 0.49mg 0.2mg 3%
Calcium 11mg 43mg 3%
Vitamin K 2.5µg 0µg 2%
Vitamin C 0mg 0.5mg 1%
Vitamin E 0.08mg 0mg 1%
Choline 6.9mg 13.2mg 1%
Net carbs 50.7g 3.64g N/A
Sugar 0.18g 3.64g N/A
Vitamin A 0µg 4µg 0%
Tryptophan 0.088mg 0%
Threonine 0.194mg 0%
Isoleucine 0.246mg 0%
Leucine 0.49mg 0%
Lysine 0.158mg 0%
Methionine 0.126mg 0%
Phenylalanine 0.359mg 0%
Valine 0.286mg 0%
Histidine 0.159mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
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
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 g
Contains more ProteinProtein +40.3%
Contains more FatsFats +59900%
Contains more CarbsCarbs +1345.1%
Contains more WaterWater +118%
Contains more OtherOther +1089.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
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
38% 25% 38%
Saturated fat: Sat. Fat 0.003 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.003 g
Contains more Mono. FatMonounsaturated fat +157350%
Contains more Poly. FatPolyunsaturated fat +30666.7%
Contains less Sat. FatSaturated fat -99.8%

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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. Fish sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.