Salmon raw vs. Filo — In-Depth Nutrition Comparison
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The main differences between salmon raw and filo
- Salmon raw is richer in vitamin B12, vitamin B6, vitamin B5, selenium, and vitamin B3, yet filo is richer in iron, vitamin B1, and manganese.
- Daily need coverage for vitamin B12 for salmon raw is 133% higher.
- Salmon raw has a lower glycemic index than filo.
Food types used in this article are Fish, salmon, Atlantic, wild, raw 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 | +93.3% |
| Contains more PotassiumPotassium | +562.2% |
| Contains more CopperCopper | +147.5% |
| Contains more ZincZinc | +30.6% |
| Contains more PhosphorusPhosphorus | +166.7% |
| Contains less SodiumSodium | -90.9% |
| Contains more SeleniumSelenium | +56.7% |
| Contains more IronIron | +301.3% |
| Contains more ManganeseManganese | +2875% |
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 AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +11.4% |
| Contains more Vitamin B3Vitamin B3 | +93% |
| Contains more Vitamin B5Vitamin B5 | +451% |
| Contains more Vitamin B6Vitamin B6 | +2626.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +139.4% |
| Contains more FolateFolate | +252% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.84 g
Fats:
6.34 g
Carbs:
0 g
Water:
68.5 g
Other:
5.32 g
Protein:
7.1 g
Fats:
6 g
Carbs:
52.6 g
Water:
32.6 g
Other:
1.7 g
| Contains more ProteinProtein | +179.4% |
| Contains more WaterWater | +110.1% |
| Contains more OtherOther | +212.9% |
| Contains more CarbsCarbs | +∞% |
~equal in
Fats
~6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.981 g
Monounsaturated fat:
Mono. Fat
2.103 g
Polyunsaturated fat:
Poly. Fat
2.539 g
Saturated fat:
Sat. Fat
1.47 g
Monounsaturated fat:
Mono. Fat
3.149 g
Polyunsaturated fat:
Poly. Fat
0.923 g
| Contains less Sat. FatSaturated fat | -33.3% |
| Contains more Poly. FatPolyunsaturated fat | +175.1% |
| Contains more Mono. FatMonounsaturated fat | +49.7% |
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 minerals |
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| Lower in Cholesterol |
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| Lower in price |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 3.18µg | 0µg | 133% |
| Vitamin B6 | 0.818mg | 0.03mg | 61% |
| Iron | 0.8mg | 3.21mg | 30% |
| Vitamin B5 | 1.664mg | 0.302mg | 27% |
| Vitamin B1 | 0.226mg | 0.541mg | 26% |
| Protein | 19.84g | 7.1g | 25% |
| Vitamin B3 | 7.86mg | 4.073mg | 24% |
| Selenium | 36.5µg | 23.3µg | 24% |
| Manganese | 0.016mg | 0.476mg | 20% |
| Sodium | 44mg | 483mg | 19% |
| Cholesterol | 55mg | 0mg | 18% |
| Carbs | 0g | 52.6g | 18% |
| Phosphorus | 200mg | 75mg | 18% |
| Copper | 0.25mg | 0.101mg | 17% |
| Folate | 25µg | 88µg | 16% |
| Potassium | 490mg | 74mg | 12% |
| Polyunsaturated fat | 2.539g | 0.923g | 11% |
| Calories | 142kcal | 299kcal | 8% |
| Fiber | 0g | 1.9g | 8% |
| Vitamin B2 | 0.38mg | 0.341mg | 3% |
| Monounsaturated fat | 2.103g | 3.149g | 3% |
| Magnesium | 29mg | 15mg | 3% |
| Saturated fat | 0.981g | 1.47g | 2% |
| Vitamin K | 2.5µg | 2% | |
| Vitamin E | 0.08mg | 1% | |
| Choline | 6.9mg | 1% | |
| Vitamin A | 12µg | 0µg | 1% |
| Fats | 6.34g | 6g | 1% |
| Zinc | 0.64mg | 0.49mg | 1% |
| Net carbs | 0g | 50.7g | N/A |
| Calcium | 12mg | 11mg | 0% |
| Sugar | 0.18g | N/A | |
| Tryptophan | 0.222mg | 0.088mg | 0% |
| Threonine | 0.87mg | 0.194mg | 0% |
| Isoleucine | 0.914mg | 0.246mg | 0% |
| Leucine | 1.613mg | 0.49mg | 0% |
| Lysine | 1.822mg | 0.158mg | 0% |
| Methionine | 0.587mg | 0.126mg | 0% |
| Phenylalanine | 0.775mg | 0.359mg | 0% |
| Valine | 1.022mg | 0.286mg | 0% |
| Histidine | 0.584mg | 0.159mg | 0% |
| Omega-3 - EPA | 0.321g | 0g | N/A |
| Omega-3 - DHA | 1.115g | 0g | N/A |
| Omega-3 - DPA | 0.287g | 0g | 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
77%
30%
Minerals Daily Need Coverage Score
49%
47%
Comparison summary
Which food is lower in Sugar?
Salmon raw is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Salmon raw contains less Sodium (difference - 439mg)
Which food is lower in Saturated fat?
Salmon raw is lower in Saturated fat (difference - 0.489g)
Which food is lower in glycemic index?
Salmon raw is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Salmon raw is relatively richer in minerals
Which food is lower in Cholesterol?
Filo is lower in Cholesterol (difference - 55mg)
Which food is cheaper?
Filo is cheaper (difference - $13)
Which food is richer in vitamins?
?
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.