Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Filo vs. Sockeye salmon — In-Depth Nutrition Comparison

Compare

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.

Infographic

Filo vs Sockeye salmon 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
3
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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
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%
~equal in Calcium ~11mg

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
4
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 0% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
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%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
26% 6% 67%
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
Filo
1
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
23% 45% 32%
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.
Filo Sockeye salmon
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Filo Sockeye salmon 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?

ok
ok
is better in case of low diet
Filo Sockeye salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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%
Filo
113%
Sockeye salmon
Minerals Daily Need Coverage Score
47%
Filo
47%
Sockeye salmon

Comparison summary

Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Sockeye salmon
Sockeye salmon contains less Sodium (difference - 391mg)
Which food is lower in Saturated fat?
Sockeye salmon
Sockeye salmon is lower in Saturated fat (difference - 0.501g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 38)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 61mg)
Which food is cheaper?
Filo
Filo is cheaper (difference - $13)
Which food is richer in minerals?
?
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.

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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.