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  6. Filo vs. Pacific saury raw

Filo vs. Pacific saury raw — In-Depth Nutrition Comparison

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Significant differences between filo and pacific saury raw

  • Filo has more vitamin B1, iron, vitamin B2, selenium, and folate; however, pacific saury raw is richer in vitamin B12, phosphorus, and vitamin D.
  • Pacific saury raw covers your daily vitamin B12 needs 83% more than filo.
  • Pacific saury raw has 12 times less sodium than filo. Filo has 483mg of sodium, while pacific saury raw has 39mg.
  • Filo has a higher glycemic index. The glycemic index of filo is 38, while the glycemic index of pacific saury raw is 0.

Specific food types used in this comparison are Phyllo dough and Fish, pike, northern, raw.

Infographic

Filo vs Pacific saury 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
Filo
4
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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more IronIron +483.6%
Contains more CopperCopper +98%
Contains more ManganeseManganese +98.3%
Contains more SeleniumSelenium +84.9%
Contains more MagnesiumMagnesium +106.7%
Contains more CalciumCalcium +418.2%
Contains more PotassiumPotassium +250%
Contains more ZincZinc +36.7%
Contains more PhosphorusPhosphorus +193.3%
Contains less SodiumSodium -91.9%

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
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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin B1Vitamin B1 +832.8%
Contains more Vitamin B2Vitamin B2 +441.3%
Contains more Vitamin B3Vitamin B3 +77.1%
Contains more Vitamin KVitamin K +2400%
Contains more FolateFolate +486.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +148.3%
Contains more Vitamin B6Vitamin B6 +290%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +842%

All nutrients comparison - raw data values

Nutrient Filo Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Vitamin B1 0.541mg 0.058mg 40%
Iron 3.21mg 0.55mg 33%
Protein 7.1g 19.26g 24%
Phosphorus 75mg 220mg 21%
Vitamin B2 0.341mg 0.063mg 21%
Selenium 23.3µg 12.6µg 19%
Sodium 483mg 39mg 19%
Folate 88µg 15µg 18%
Carbs 52.6g 0g 18%
Cholesterol 0mg 39mg 13%
Vitamin D 0µg 2.5µg 13%
Vitamin D 0IU 99IU 12%
Choline 6.9mg 65mg 11%
Vitamin B3 4.073mg 2.3mg 11%
Calories 299kcal 88kcal 11%
Manganese 0.476mg 0.24mg 10%
Vitamin B5 0.302mg 0.75mg 9%
Fats 6g 0.69g 8%
Fiber 1.9g 0g 8%
Monounsaturated fat 3.149g 0.157g 7%
Vitamin B6 0.03mg 0.117mg 7%
Saturated fat 1.47g 0.118g 6%
Copper 0.101mg 0.051mg 6%
Polyunsaturated fat 0.923g 0.202g 5%
Potassium 74mg 259mg 5%
Calcium 11mg 57mg 5%
Vitamin C 0mg 3.8mg 4%
Magnesium 15mg 31mg 4%
Zinc 0.49mg 0.67mg 2%
Vitamin K 2.5µg 0.1µg 2%
Vitamin A 0µg 21µg 2%
Vitamin E 0.08mg 0.2mg 1%
Net carbs 50.7g 0g N/A
Sugar 0.18g 0g N/A
Tryptophan 0.088mg 0.216mg 0%
Threonine 0.194mg 0.844mg 0%
Isoleucine 0.246mg 0.887mg 0%
Leucine 0.49mg 1.565mg 0%
Lysine 0.158mg 1.768mg 0%
Methionine 0.126mg 0.57mg 0%
Phenylalanine 0.359mg 0.752mg 0%
Valine 0.286mg 0.992mg 0%
Histidine 0.159mg 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g 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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more FatsFats +769.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +50.4%
Contains more ProteinProtein +171.3%
Contains more WaterWater +142.1%

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Mono. FatMonounsaturated fat +1905.7%
Contains more Poly. FatPolyunsaturated fat +356.9%
Contains less Sat. FatSaturated fat -92%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.