Filo vs. Sockeye salmon — In-Depth Nutrition Comparison
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The main differences between filo and sockeye salmon
- Filo is richer in iron, vitamin B1, and folate, yet sockeye salmon is richer in vitamin B12, vitamin D, vitamin B6, vitamin B3, phosphorus, and selenium.
- Daily need coverage for vitamin B12 for sockeye salmon is 186% higher.
- Filo contains 13 times more folate than sockeye salmon. Filo contains 88µg of folate, while sockeye salmon contains 7µg.
- Sockeye salmon has a lower glycemic index than filo.
Food types used in this article are Phyllo dough and Fish, salmon, sockeye, 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 | +517.3% |
| Contains more CopperCopper | +32.9% |
| Contains more ManganeseManganese | +3561.5% |
| Contains more MagnesiumMagnesium | +140% |
| Contains more PotassiumPotassium | +489.2% |
| Contains more ZincZinc | +12.2% |
| Contains more PhosphorusPhosphorus | +306.7% |
| Contains less SodiumSodium | -81% |
| Contains more SeleniumSelenium | +52.4% |
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 | +244.6% |
| Contains more Vitamin B2Vitamin B2 | +38.6% |
| Contains more Vitamin KVitamin K | +2400% |
| Contains more FolateFolate | +1157.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1137.5% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +148.5% |
| Contains more Vitamin B5Vitamin B5 | +321.9% |
| Contains more Vitamin B6Vitamin B6 | +2656.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +1531.9% |
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:
26.48 g
Fats:
5.57 g
Carbs:
0 g
Water:
67.33 g
Other:
0.62 g
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +174.2% |
| Contains more ProteinProtein | +273% |
| Contains more WaterWater | +106.5% |
~equal in
Fats
~5.57g
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
0.969 g
Monounsaturated fat:
Mono. Fat
1.864 g
Polyunsaturated fat:
Poly. Fat
1.327 g
| Contains more Mono. FatMonounsaturated fat | +68.9% |
| Contains less Sat. FatSaturated fat | -34.1% |
| Contains more Poly. FatPolyunsaturated fat | +43.8% |
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 Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in price |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0µg | 4.47µg | 186% |
| Vitamin D | 0µg | 16.7µg | 84% |
| Vitamin D | 0IU | 670IU | 84% |
| Vitamin B6 | 0.03mg | 0.827mg | 61% |
| Protein | 7.1g | 26.48g | 39% |
| Vitamin B3 | 4.073mg | 10.123mg | 38% |
| Iron | 3.21mg | 0.52mg | 34% |
| Phosphorus | 75mg | 305mg | 33% |
| Vitamin B1 | 0.541mg | 0.157mg | 32% |
| Selenium | 23.3µg | 35.5µg | 22% |
| Cholesterol | 0mg | 61mg | 20% |
| Folate | 88µg | 7µg | 20% |
| Manganese | 0.476mg | 0.013mg | 20% |
| Vitamin B5 | 0.302mg | 1.274mg | 19% |
| Choline | 6.9mg | 112.6mg | 19% |
| Carbs | 52.6g | 0g | 18% |
| Sodium | 483mg | 92mg | 17% |
| Potassium | 74mg | 436mg | 11% |
| Fiber | 1.9g | 0g | 8% |
| Vitamin B2 | 0.341mg | 0.246mg | 7% |
| Calories | 299kcal | 156kcal | 7% |
| Vitamin E | 0.08mg | 0.99mg | 6% |
| Vitamin A | 0µg | 58µg | 6% |
| Magnesium | 15mg | 36mg | 5% |
| Monounsaturated fat | 3.149g | 1.864g | 3% |
| Polyunsaturated fat | 0.923g | 1.327g | 3% |
| Copper | 0.101mg | 0.076mg | 3% |
| Saturated fat | 1.47g | 0.969g | 2% |
| Vitamin K | 2.5µg | 0.1µg | 2% |
| Fats | 6g | 5.57g | 1% |
| Zinc | 0.49mg | 0.55mg | 1% |
| Net carbs | 50.7g | 0g | N/A |
| Calcium | 11mg | 11mg | 0% |
| Sugar | 0.18g | 0g | N/A |
| Trans fat | 0.023g | N/A | |
| Tryptophan | 0.088mg | 0.335mg | 0% |
| Threonine | 0.194mg | 1.247mg | 0% |
| Isoleucine | 0.246mg | 1.274mg | 0% |
| Leucine | 0.49mg | 2.185mg | 0% |
| Lysine | 0.158mg | 2.574mg | 0% |
| Methionine | 0.126mg | 0.858mg | 0% |
| Phenylalanine | 0.359mg | 1.086mg | 0% |
| Valine | 0.286mg | 1.461mg | 0% |
| Histidine | 0.159mg | 0.711mg | 0% |
| Omega-3 - EPA | 0g | 0.299g | N/A |
| Omega-3 - DHA | 0g | 0.56g | N/A |
| Omega-3 - DPA | 0g | 0.093g | N/A |
| Omega-6 - Eicosadienoic acid | 0.019g | 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%
113%
Minerals Daily Need Coverage Score
47%
47%
Comparison summary
Which food is lower in Sugar?
Sockeye salmon is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Sockeye salmon contains less Sodium (difference - 391mg)
Which food is lower in Saturated fat?
Sockeye salmon is lower in Saturated fat (difference - 0.501g)
Which food is lower in glycemic index?
Sockeye salmon is lower in glycemic index (difference - 38)
Which food is richer in vitamins?
Sockeye salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Filo is lower in Cholesterol (difference - 61mg)
Which food is cheaper?
Filo is cheaper (difference - $13)
Which food is richer in minerals?
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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.