Filo vs. Roe — In-Depth Nutrition Comparison
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A recap on the differences between filo and roe
- Filo is higher in iron, vitamin B1, and manganese, yet roe is higher in vitamin B12, phosphorus, selenium, vitamin B2, vitamin C, and vitamin B5.
- Roe covers your daily vitamin B12 needs 481% more than filo.
- Filo contains 37 times more manganese than roe. While filo contains 0.476mg of manganese, roe contains only 0.013mg.
- The glycemic index of roe is lower.
Food varieties used in this article are Phyllo dough and Fish, roe, mixed species, cooked, dry heat.
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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 IronIron | +316.9% |
| Contains more ManganeseManganese | +3561.5% |
| Contains more MagnesiumMagnesium | +73.3% |
| Contains more CalciumCalcium | +154.5% |
| Contains more PotassiumPotassium | +282.4% |
| Contains more CopperCopper | +26.7% |
| Contains more ZincZinc | +161.2% |
| Contains more PhosphorusPhosphorus | +586.7% |
| Contains less SodiumSodium | -75.8% |
| Contains more SeleniumSelenium | +121.9% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +95.3% |
| Contains more Vitamin B3Vitamin B3 | +85.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +178.3% |
| Contains more Vitamin B5Vitamin B5 | +282.1% |
| Contains more Vitamin B6Vitamin B6 | +516.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 11.54µg | 481% |
| Cholesterol | 0mg | 479mg | 160% |
| Phosphorus | 75mg | 515mg | 63% |
| Selenium | 23.3µg | 51.7µg | 52% |
| Vitamin B2 | 0.341mg | 0.949mg | 47% |
| Protein | 7.1g | 28.62g | 43% |
| Iron | 3.21mg | 0.77mg | 31% |
| Vitamin B1 | 0.541mg | 0.277mg | 22% |
| Manganese | 0.476mg | 0.013mg | 20% |
| Vitamin C | 0mg | 16.4mg | 18% |
| Vitamin B5 | 0.302mg | 1.154mg | 17% |
| Carbs | 52.6g | 1.92g | 17% |
| Polyunsaturated fat | 0.923g | 3.404g | 17% |
| Sodium | 483mg | 117mg | 16% |
| Vitamin B6 | 0.03mg | 0.185mg | 12% |
| Vitamin B3 | 4.073mg | 2.192mg | 12% |
| Vitamin A | 0µg | 91µg | 10% |
| Fiber | 1.9g | 0g | 8% |
| Zinc | 0.49mg | 1.28mg | 7% |
| Potassium | 74mg | 283mg | 6% |
| Calories | 299kcal | 204kcal | 5% |
| Copper | 0.101mg | 0.128mg | 3% |
| Magnesium | 15mg | 26mg | 3% |
| Monounsaturated fat | 3.149g | 2.129g | 3% |
| Fats | 6g | 8.23g | 3% |
| Calcium | 11mg | 28mg | 2% |
| Vitamin K | 2.5µg | 2% | |
| Saturated fat | 1.47g | 1.866g | 2% |
| Vitamin E | 0.08mg | 1% | |
| Folate | 88µg | 92µg | 1% |
| Choline | 6.9mg | 1% | |
| Net carbs | 50.7g | 1.92g | N/A |
| Sugar | 0.18g | N/A | |
| Tryptophan | 0.088mg | 0.375mg | 0% |
| Threonine | 0.194mg | 1.305mg | 0% |
| Isoleucine | 0.246mg | 1.465mg | 0% |
| Leucine | 0.49mg | 2.509mg | 0% |
| Lysine | 0.158mg | 2.179mg | 0% |
| Methionine | 0.126mg | 0.71mg | 0% |
| Phenylalanine | 0.359mg | 1.401mg | 0% |
| Valine | 0.286mg | 1.676mg | 0% |
| Histidine | 0.159mg | 0.778mg | 0% |
| Omega-3 - EPA | 0g | 1.26g | N/A |
| Omega-3 - DHA | 0g | 1.747g | N/A |
| Omega-3 - DPA | 0g | 0.105g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +2639.6% |
| Contains more ProteinProtein | +303.1% |
| Contains more FatsFats | +37.2% |
| Contains more WaterWater | +79.8% |
| Contains more OtherOther | +52.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -21.2% |
| Contains more Mono. FatMonounsaturated fat | +47.9% |
| Contains more Poly. FatPolyunsaturated fat | +268.8% |
