Mackerel vs. Filo — In-Depth Nutrition Comparison
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A recap on differences between mackerel and filo
- Mackerel is higher in vitamin B12, selenium, vitamin B6, phosphorus, and magnesium, yet filo is higher in vitamin B1, folate, iron, and manganese.
- Mackerel covers your daily vitamin B12 needs 792% more than filo.
- The glycemic index of mackerel is lower.
Food varieties used in this article are Fish, mackerel, Atlantic, cooked, dry heat and Phyllo dough.
Infographic
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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 MagnesiumMagnesium | +546.7% |
| Contains more CalciumCalcium | +36.4% |
| Contains more PotassiumPotassium | +441.9% |
| Contains more ZincZinc | +91.8% |
| Contains more PhosphorusPhosphorus | +270.7% |
| Contains less SodiumSodium | -82.8% |
| Contains more SeleniumSelenium | +121.5% |
| Contains more IronIron | +104.5% |
| Contains more ManganeseManganese | +2280% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +20.8% |
| Contains more Vitamin B3Vitamin B3 | +68.2% |
| Contains more Vitamin B5Vitamin B5 | +227.8% |
| Contains more Vitamin B6Vitamin B6 | +1433.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +240.3% |
| Contains more FolateFolate | +4300% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 19µg | 0µg | 792% |
| Selenium | 51.6µg | 23.3µg | 51% |
| Protein | 23.85g | 7.1g | 34% |
| Vitamin B6 | 0.46mg | 0.03mg | 33% |
| Vitamin B1 | 0.159mg | 0.541mg | 32% |
| Phosphorus | 278mg | 75mg | 29% |
| Cholesterol | 75mg | 0mg | 25% |
| Polyunsaturated fat | 4.3g | 0.923g | 23% |
| Folate | 2µg | 88µg | 22% |
| Iron | 1.57mg | 3.21mg | 21% |
| Manganese | 0.02mg | 0.476mg | 20% |
| Magnesium | 97mg | 15mg | 20% |
| Carbs | 0g | 52.6g | 18% |
| Fats | 17.81g | 6g | 18% |
| Vitamin B3 | 6.85mg | 4.073mg | 17% |
| Sodium | 83mg | 483mg | 17% |
| Vitamin B5 | 0.99mg | 0.302mg | 14% |
| Saturated fat | 4.176g | 1.47g | 12% |
| Potassium | 401mg | 74mg | 10% |
| Monounsaturated fat | 7.006g | 3.149g | 10% |
| Fiber | 0g | 1.9g | 8% |
| Vitamin A | 54µg | 0µg | 6% |
| Vitamin B2 | 0.412mg | 0.341mg | 5% |
| Zinc | 0.94mg | 0.49mg | 4% |
| Vitamin K | 2.5µg | 2% | |
| Calories | 262kcal | 299kcal | 2% |
| Vitamin E | 0.08mg | 1% | |
| Copper | 0.094mg | 0.101mg | 1% |
| Choline | 6.9mg | 1% | |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 0g | 50.7g | N/A |
| Calcium | 15mg | 11mg | 0% |
| Sugar | 0.18g | N/A | |
| Tryptophan | 0.267mg | 0.088mg | 0% |
| Threonine | 1.045mg | 0.194mg | 0% |
| Isoleucine | 1.099mg | 0.246mg | 0% |
| Leucine | 1.938mg | 0.49mg | 0% |
| Lysine | 2.19mg | 0.158mg | 0% |
| Methionine | 0.706mg | 0.126mg | 0% |
| Phenylalanine | 0.931mg | 0.359mg | 0% |
| Valine | 1.228mg | 0.286mg | 0% |
| Histidine | 0.702mg | 0.159mg | 0% |
| Omega-3 - EPA | 0.504g | 0g | N/A |
| Omega-3 - DHA | 0.699g | 0g | N/A |
| Omega-3 - DPA | 0.106g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +235.9% |
| Contains more FatsFats | +196.8% |
| Contains more WaterWater | +63.4% |
| Contains more OtherOther | +198.2% |
| Contains more CarbsCarbs | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +122.5% |
| Contains more Poly. FatPolyunsaturated fat | +365.9% |
| Contains less Sat. FatSaturated fat | -64.8% |
