Filo vs. Smoked salmon — In-Depth Nutrition Comparison
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A recap on differences between filo and smoked salmon
- Filo is higher in vitamin B1, iron, folate, manganese, and vitamin B2, yet smoked salmon is higher in vitamin B12, vitamin D, vitamin B6, selenium, and choline.
- Smoked salmon covers your daily vitamin B12 needs 136% more than filo.
- Filo contains 44 times more folate than smoked salmon. While filo contains 88µg of folate, smoked salmon contains only 2µg.
- The glycemic index of smoked salmon is lower.
Food varieties used in this article are Phyllo dough and Fish, salmon, chinook, smoked.
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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 | +277.6% |
| Contains more ZincZinc | +58.1% |
| Contains less SodiumSodium | -28.1% |
| Contains more ManganeseManganese | +2700% |
| Contains more MagnesiumMagnesium | +20% |
| Contains more PotassiumPotassium | +136.5% |
| Contains more CopperCopper | +127.7% |
| Contains more PhosphorusPhosphorus | +118.7% |
| Contains more SeleniumSelenium | +39.1% |
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 B1Vitamin B1 | +2252.2% |
| Contains more Vitamin B2Vitamin B2 | +237.6% |
| Contains more Vitamin KVitamin K | +2400% |
| Contains more FolateFolate | +4300% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1587.5% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +15.9% |
| Contains more Vitamin B5Vitamin B5 | +188.1% |
| Contains more Vitamin B6Vitamin B6 | +826.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +1189.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.1 g
Fats:
6 g
Carbs:
52.6 g
Water:
32.6 g
Other:
1.7 g
Protein:
18.28 g
Fats:
4.32 g
Carbs:
0 g
Water:
72 g
Other:
5.4 g
| Contains more FatsFats | +38.9% |
| Contains more CarbsCarbs | +∞% |
| Contains more ProteinProtein | +157.5% |
| Contains more WaterWater | +120.9% |
| Contains more OtherOther | +217.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.47 g
Monounsaturated fat:
Mono. Fat
3.149 g
Polyunsaturated fat:
Poly. Fat
0.923 g
Saturated fat:
Sat. Fat
0.929 g
Monounsaturated fat:
Mono. Fat
2.023 g
Polyunsaturated fat:
Poly. Fat
0.995 g
| Contains more Mono. FatMonounsaturated fat | +55.7% |
| Contains less Sat. FatSaturated fat | -36.8% |
~equal in
Polyunsaturated fat
~0.995g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0µg | 3.26µg | 136% |
| Vitamin D | 0µg | 17.1µg | 86% |
| Vitamin D | 0IU | 685IU | 86% |
| Vitamin B1 | 0.541mg | 0.023mg | 43% |
| Iron | 3.21mg | 0.85mg | 30% |
| Folate | 88µg | 2µg | 22% |
| Protein | 7.1g | 18.28g | 22% |
| Manganese | 0.476mg | 0.017mg | 20% |
| Vitamin B6 | 0.03mg | 0.278mg | 19% |
| Vitamin B2 | 0.341mg | 0.101mg | 18% |
| Carbs | 52.6g | 0g | 18% |
| Selenium | 23.3µg | 32.4µg | 17% |
| Choline | 6.9mg | 89mg | 15% |
| Copper | 0.101mg | 0.23mg | 14% |
| Phosphorus | 75mg | 164mg | 13% |
| Vitamin B5 | 0.302mg | 0.87mg | 11% |
| Calories | 299kcal | 117kcal | 9% |
| Cholesterol | 0mg | 23mg | 8% |
| Sodium | 483mg | 672mg | 8% |
| Fiber | 1.9g | 0g | 8% |
| Vitamin E | 0.08mg | 1.35mg | 8% |
| Vitamin B3 | 4.073mg | 4.72mg | 4% |
| Vitamin A | 0µg | 26µg | 3% |
| Monounsaturated fat | 3.149g | 2.023g | 3% |
| Potassium | 74mg | 175mg | 3% |
| Fats | 6g | 4.32g | 3% |
| Vitamin K | 2.5µg | 0.1µg | 2% |
| Saturated fat | 1.47g | 0.929g | 2% |
| Zinc | 0.49mg | 0.31mg | 2% |
| Magnesium | 15mg | 18mg | 1% |
| Net carbs | 50.7g | 0g | N/A |
| Calcium | 11mg | 11mg | 0% |
| Sugar | 0.18g | 0g | N/A |
| Polyunsaturated fat | 0.923g | 0.995g | 0% |
| Tryptophan | 0.088mg | 0.205mg | 0% |
| Threonine | 0.194mg | 0.801mg | 0% |
| Isoleucine | 0.246mg | 0.842mg | 0% |
| Leucine | 0.49mg | 1.486mg | 0% |
| Lysine | 0.158mg | 1.679mg | 0% |
| Methionine | 0.126mg | 0.541mg | 0% |
| Phenylalanine | 0.359mg | 0.714mg | 0% |
| Valine | 0.286mg | 0.942mg | 0% |
| Histidine | 0.159mg | 0.538mg | 0% |
| Omega-3 - EPA | 0g | 0.183g | N/A |
| Omega-3 - DHA | 0g | 0.267g | N/A |
| Omega-3 - DPA | 0g | 0.073g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
76%
Minerals Daily Need Coverage Score
47%
49%
Comparison summary
Which food is lower in Sugar?
Smoked salmon is lower in Sugar (difference - 0.18g)
Which food is lower in Saturated fat?
Smoked salmon is lower in Saturated fat (difference - 0.541g)
Which food is lower in glycemic index?
Smoked salmon is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Smoked salmon is relatively richer in minerals
Which food is richer in vitamins?
Smoked salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Filo is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Filo contains less Sodium (difference - 189mg)
Which food is cheaper?
Filo is cheaper (difference - $14)