Filo vs. Fish sandwich — In-Depth Nutrition Comparison

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Summary of differences between filo and fish sandwiches

Filo has more vitamin B1, iron, vitamin B2, vitamin B3, folate, selenium, and manganese; however, fish sandwiches are higher in vitamin B12 and vitamin K.
Fish sandwiches cover your daily need for vitamin B12, 28% more than filo.
Filo has 3 times more vitamin B1 than fish sandwiches. While filo has 0.541mg of vitamin B1, fish sandwiches have only 0.21mg.
The glycemic index of fish sandwiches is higher.

These are the specific foods used in this comparison Phyllo dough and Fast foods, fish sandwich, with tartar sauce.

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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.

Filo

Fish sandwich

Contains more IronIron	+114%
Contains more CopperCopper	+34.7%
Contains less SodiumSodium	-19.8%
Contains more ManganeseManganese	+80.3%
Contains more SeleniumSelenium	+29.4%

Contains more MagnesiumMagnesium	+66.7%
Contains more CalciumCalcium	+236.4%
Contains more PotassiumPotassium	+178.4%
Contains more PhosphorusPhosphorus	+54.7%

~equal in Zinc ~0.49mg

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

Fish sandwich

Contains more Vitamin B1Vitamin B1	+157.6%
Contains more Vitamin B2Vitamin B2	+143.6%
Contains more Vitamin B3Vitamin B3	+89.4%
Contains more FolateFolate	+91.3%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+587.5%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B5Vitamin B5	+22.5%
Contains more Vitamin B6Vitamin B6	+133.3%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+444%
Contains more CholineCholine	+318.8%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	0.923g	6.257g	36%
Vitamin B1	0.541mg	0.21mg	28%
Vitamin B12	0µg	0.68µg	28%
Iron	3.21mg	1.5mg	21%
Vitamin B2	0.341mg	0.14mg	15%
Vitamin B3	4.073mg	2.15mg	12%
Cholesterol	0mg	35mg	12%
Folate	88µg	46µg	11%
Fats	6g	12.45g	10%
Selenium	23.3µg	18µg	10%
Carbs	52.6g	26.69g	9%
Manganese	0.476mg	0.264mg	9%
Vitamin K	2.5µg	13.6µg	9%
Phosphorus	75mg	116mg	6%
Protein	7.1g	10.29g	6%
Sodium	483mg	602mg	5%
Choline	6.9mg	28.9mg	4%
Potassium	74mg	206mg	4%
Fiber	1.9g	1g	4%
Calcium	11mg	37mg	3%
Vitamin E	0.08mg	0.55mg	3%
Copper	0.101mg	0.075mg	3%
Vitamin B6	0.03mg	0.07mg	3%
Fructose		1.47g	2%
Saturated fat	1.47g	1.949g	2%
Calories	299kcal	257kcal	2%
Magnesium	15mg	25mg	2%
Vitamin C	0mg	1.8mg	2%
Vitamin B5	0.302mg	0.37mg	1%
Vitamin A	0µg	6µg	1%
Vitamin D	0IU	9IU	1%
Monounsaturated fat	3.149g	2.595g	1%
Vitamin D	0µg	0.2µg	1%
Net carbs	50.7g	25.69g	N/A
Sugar	0.18g	3.53g	N/A
Zinc	0.49mg	0.49mg	0%
Trans fat		0.08g	N/A
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	0.029g	N/A
Omega-3 - DHA	0g	0.064g	N/A
Omega-3 - ALA		0.489g	N/A
Omega-3 - DPA	0g	0.003g	N/A
Omega-3 - Eicosatrienoic acid		0.001g	N/A
Omega-6 - Gamma-linoleic acid		0.023g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.002g	N/A
Omega-6 - Eicosadienoic acid		0.005g	N/A
Omega-6 - Linoleic acid		5.561g	N/A