Filo vs. Swordfish — In-Depth Nutrition Comparison
Compare
How are filo and swordfish different?
- Filo is higher in vitamin B1, iron, and folate; however, swordfish is richer in vitamin D, selenium, vitamin B12, vitamin B6, phosphorus, and vitamin B3.
- Daily need coverage for vitamin D for swordfish is 111% higher.
- Filo contains 44 times more folate than swordfish. While filo contains 88µg of folate, swordfish contains only 2µg.
- Swordfish has a lower glycemic index (0) than filo (38).
Phyllo dough and Fish, swordfish, cooked, dry heat are the varieties used in this article.
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.
| Contains more CalciumCalcium | +83.3% |
| Contains more IronIron | +613.3% |
| Contains more CopperCopper | +119.6% |
| Contains more ManganeseManganese | +3561.5% |
| Contains more MagnesiumMagnesium | +133.3% |
| Contains more PotassiumPotassium | +574.3% |
| Contains more ZincZinc | +59.2% |
| Contains more PhosphorusPhosphorus | +305.3% |
| Contains less SodiumSodium | -79.9% |
| Contains more SeleniumSelenium | +194% |
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 | +507.9% |
| Contains more Vitamin B2Vitamin B2 | +441.3% |
| Contains more Vitamin KVitamin K | +2400% |
| Contains more FolateFolate | +4300% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2912.5% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +127.2% |
| Contains more Vitamin B5Vitamin B5 | +38.1% |
| Contains more Vitamin B6Vitamin B6 | +1950% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +1023.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin D | 0µg | 16.6µg | 83% |
| Vitamin D | 0IU | 666IU | 83% |
| Selenium | 23.3µg | 68.5µg | 82% |
| Vitamin B12 | 0µg | 1.62µg | 68% |
| Vitamin B6 | 0.03mg | 0.615mg | 45% |
| Vitamin B1 | 0.541mg | 0.089mg | 38% |
| Iron | 3.21mg | 0.45mg | 35% |
| Phosphorus | 75mg | 304mg | 33% |
| Protein | 7.1g | 23.45g | 33% |
| Vitamin B3 | 4.073mg | 9.254mg | 32% |
| Cholesterol | 0mg | 78mg | 26% |
| Folate | 88µg | 2µg | 22% |
| Vitamin B2 | 0.341mg | 0.063mg | 21% |
| Manganese | 0.476mg | 0.013mg | 20% |
| Carbs | 52.6g | 0g | 18% |
| Sodium | 483mg | 97mg | 17% |
| Vitamin E | 0.08mg | 2.41mg | 16% |
| Potassium | 74mg | 499mg | 13% |
| Choline | 6.9mg | 77.5mg | 13% |
| Fiber | 1.9g | 0g | 8% |
| Calories | 299kcal | 172kcal | 6% |
| Copper | 0.101mg | 0.046mg | 6% |
| Vitamin A | 0µg | 43µg | 5% |
| Magnesium | 15mg | 35mg | 5% |
| Zinc | 0.49mg | 0.78mg | 3% |
| Fats | 6g | 7.93g | 3% |
| Polyunsaturated fat | 0.923g | 1.368g | 3% |
| Vitamin K | 2.5µg | 0.1µg | 2% |
| Vitamin B5 | 0.302mg | 0.417mg | 2% |
| Saturated fat | 1.47g | 1.911g | 2% |
| Calcium | 11mg | 6mg | 1% |
| Monounsaturated fat | 3.149g | 3.544g | 1% |
| Net carbs | 50.7g | 0g | N/A |
| Sugar | 0.18g | 0g | N/A |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.088mg | 0.265mg | 0% |
| Threonine | 0.194mg | 1.035mg | 0% |
| Isoleucine | 0.246mg | 1.088mg | 0% |
| Leucine | 0.49mg | 1.919mg | 0% |
| Lysine | 0.158mg | 2.168mg | 0% |
| Methionine | 0.126mg | 0.699mg | 0% |
| Phenylalanine | 0.359mg | 0.922mg | 0% |
| Valine | 0.286mg | 1.216mg | 0% |
| Histidine | 0.159mg | 0.695mg | 0% |
| Omega-3 - EPA | 0g | 0.127g | N/A |
| Omega-3 - DHA | 0g | 0.772g | N/A |
| Omega-3 - DPA | 0g | 0.168g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +372.2% |
| Contains more ProteinProtein | +230.3% |
| Contains more FatsFats | +32.2% |
| Contains more WaterWater | +109.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -23.1% |
| Contains more Mono. FatMonounsaturated fat | +12.5% |
| Contains more Poly. FatPolyunsaturated fat | +48.2% |
