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Filo vs. Lobster Raw — In-Depth Nutrition Comparison

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A recap on differences between filo and lobster Raw

  • Filo is higher in vitamin B1, iron, vitamin B2, and folate, yet lobster Raw is higher in copper, selenium, vitamin B12, zinc, and vitamin B5.
  • Lobster Raw covers your daily copper needs 139% more than filo.
  • Filo contains 27 times more vitamin B1 than lobster Raw. While filo contains 0.541mg of vitamin B1, lobster Raw contains only 0.02mg.
  • The glycemic index of lobster Raw is lower.

Food varieties used in this article are Phyllo dough and Crustaceans, lobster, northern, raw.

Infographic

Filo vs Lobster Raw 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 27% 25% 18% 9.8% 450% 96% 69% 55% 7.3% 347%
Contains more IronIron +1134.6%
Contains more ManganeseManganese +750%
Contains more MagnesiumMagnesium +153.3%
Contains more CalciumCalcium +663.6%
Contains more PotassiumPotassium +170.3%
Contains more CopperCopper +1235.6%
Contains more ZincZinc +620.4%
Contains more PhosphorusPhosphorus +114.7%
Contains less SodiumSodium -12.4%
Contains more SeleniumSelenium +173%

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 0% 0.33% 17% 0% 5% 3.2% 30% 87% 24% 156% 0% 7.5% 38%
Contains more Vitamin B1Vitamin B1 +2605%
Contains more Vitamin B2Vitamin B2 +2335.7%
Contains more Vitamin B3Vitamin B3 +156%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +780%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +987.5%
Contains more Vitamin B5Vitamin B5 +379.8%
Contains more Vitamin B6Vitamin B6 +246.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +918.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
2
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
17% 81% 2%
Protein: 16.52 g
Fats: 0.75 g
Carbs: 0 g
Water: 80.95 g
Other: 1.78 g
Contains more FatsFats +700%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +132.7%
Contains more WaterWater +148.3%
~equal in Other ~1.78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
26% 32% 42%
Saturated fat: Sat. Fat 0.181 g
Monounsaturated fat: Mono. Fat 0.22 g
Polyunsaturated fat: Poly. Fat 0.296 g
Contains more Mono. FatMonounsaturated fat +1331.4%
Contains more Poly. FatPolyunsaturated fat +211.8%
Contains less Sat. FatSaturated fat -87.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Filo Lobster Raw DV% diff.
Copper 0.101mg 1.349mg 139%
Selenium 23.3µg 63.6µg 73%
Vitamin B12 0µg 1.25µg 52%
Vitamin B1 0.541mg 0.02mg 43%
Cholesterol 0mg 127mg 42%
Iron 3.21mg 0.26mg 37%
Zinc 0.49mg 3.53mg 28%
Vitamin B2 0.341mg 0.014mg 25%
Vitamin B5 0.302mg 1.449mg 23%
Folate 88µg 10µg 20%
Protein 7.1g 16.52g 19%
Manganese 0.476mg 0.056mg 18%
Carbs 52.6g 0g 18%
Vitamin B3 4.073mg 1.591mg 16%
Choline 6.9mg 70.3mg 12%
Phosphorus 75mg 161mg 12%
Calories 299kcal 77kcal 11%
Fiber 1.9g 0g 8%
Fats 6g 0.75g 8%
Monounsaturated fat 3.149g 0.22g 7%
Calcium 11mg 84mg 7%
Vitamin B6 0.03mg 0.104mg 6%
Saturated fat 1.47g 0.181g 6%
Vitamin E 0.08mg 0.87mg 5%
Magnesium 15mg 38mg 5%
Potassium 74mg 200mg 4%
Polyunsaturated fat 0.923g 0.296g 4%
Sodium 483mg 423mg 3%
Vitamin K 2.5µg 0µg 2%
Net carbs 50.7g 0g N/A
Vitamin D 0IU 1IU 0%
Sugar 0.18g 0g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0.011g N/A
Tryptophan 0.088mg 0.215mg 0%
Threonine 0.194mg 0.654mg 0%
Isoleucine 0.246mg 0.723mg 0%
Leucine 0.49mg 1.197mg 0%
Lysine 0.158mg 1.24mg 0%
Methionine 0.126mg 0.413mg 0%
Phenylalanine 0.359mg 0.68mg 0%
Valine 0.286mg 0.741mg 0%
Histidine 0.159mg 0.413mg 0%
Omega-3 - EPA 0g 0.102g N/A
Omega-3 - DHA 0g 0.068g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A

Which food is preferable for your diet?

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

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
28%
Lobster Raw
Minerals Daily Need Coverage Score
47%
Filo
110%
Lobster Raw

Comparison summary

Which food is lower in Sugar?
Lobster Raw
Lobster Raw is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Lobster Raw
Lobster Raw contains less Sodium (difference - 60mg)
Which food is lower in Saturated fat?
Lobster Raw
Lobster Raw is lower in Saturated fat (difference - 1.289g)
Which food is lower in glycemic index?
Lobster Raw
Lobster Raw is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Lobster Raw
Lobster Raw is relatively richer in minerals
Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 127mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Lobster Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174208/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.