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  6. Salmon raw vs. Filo

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 from Salmon raw is 133% higher.

Food types used in this article are Fish, salmon, Atlantic, wild, raw and Phyllo dough.

Infographic

Salmon raw vs Filo 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.
Salmon raw
Salmon raw
8
:
2
Filo
Filo
Contains more Magnesium +93.3%
Contains more Phosphorus +166.7%
Contains more Potassium +562.2%
Contains less Sodium -90.9%
Contains more Zinc +30.6%
Contains more Copper +147.5%
Contains more Selenium +56.7%
Contains more Iron +301.3%
Contains more Manganese +2875%
Equal in Calcium - 11
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Contains more Magnesium +93.3%
Contains more Phosphorus +166.7%
Contains more Potassium +562.2%
Contains less Sodium -90.9%
Contains more Zinc +30.6%
Contains more Copper +147.5%
Contains more Selenium +56.7%
Contains more Iron +301.3%
Contains more Manganese +2875%
Equal in Calcium - 11

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.
Salmon raw
Salmon raw
6
:
5
Filo
Filo
Contains more Vitamin A +∞%
Contains more Vitamin B2 +11.4%
Contains more Vitamin B3 +93%
Contains more Vitamin B5 +451%
Contains more Vitamin B6 +2626.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +139.4%
Contains more Folate +252%
Salmon raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Filo
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 136% 79% 77% 19% 7% 66% 0% 7%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +11.4%
Contains more Vitamin B3 +93%
Contains more Vitamin B5 +451%
Contains more Vitamin B6 +2626.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +139.4%
Contains more Folate +252%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon raw
Salmon raw
4
:
1
Filo
Filo
Contains more Protein +179.4%
Contains more Water +110.1%
Contains more Other +212.9%
Contains more Carbs +∞%
Equal in Fats - 6
Salmon raw
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Filo
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
Contains more Protein +179.4%
Contains more Water +110.1%
Contains more Other +212.9%
Contains more Carbs +∞%
Equal in Fats - 6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon raw
Salmon raw
2
:
1
Filo
Filo
Contains less Saturated Fat -33.3%
Contains more Polyunsaturated fat +175.1%
Contains more Monounsaturated Fat +49.7%
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Contains less Saturated Fat -33.3%
Contains more Polyunsaturated fat +175.1%
Contains more Monounsaturated 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.
Salmon raw Filo
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salmon raw Filo Opinion
Net carbs 0g 50.7g Filo
Protein 19.84g 7.1g Salmon raw
Fats 6.34g 6g Salmon raw
Carbs 0g 52.6g Filo
Calories 142kcal 299kcal Filo
Sugar 0.18g Salmon raw
Fiber 0g 1.9g Filo
Calcium 12mg 11mg Salmon raw
Iron 0.8mg 3.21mg Filo
Magnesium 29mg 15mg Salmon raw
Phosphorus 200mg 75mg Salmon raw
Potassium 490mg 74mg Salmon raw
Sodium 44mg 483mg Salmon raw
Zinc 0.64mg 0.49mg Salmon raw
Copper 0.25mg 0.101mg Salmon raw
Manganese 0.016mg 0.476mg Filo
Selenium 36.5µg 23.3µg Salmon raw
Vitamin A 40IU 0IU Salmon raw
Vitamin A RAE 12µg 0µg Salmon raw
Vitamin E 0.08mg Filo
Vitamin B1 0.226mg 0.541mg Filo
Vitamin B2 0.38mg 0.341mg Salmon raw
Vitamin B3 7.86mg 4.073mg Salmon raw
Vitamin B5 1.664mg 0.302mg Salmon raw
Vitamin B6 0.818mg 0.03mg Salmon raw
Folate 25µg 88µg Filo
Vitamin B12 3.18µg 0µg Salmon raw
Vitamin K 2.5µg Filo
Tryptophan 0.222mg 0.088mg Salmon raw
Threonine 0.87mg 0.194mg Salmon raw
Isoleucine 0.914mg 0.246mg Salmon raw
Leucine 1.613mg 0.49mg Salmon raw
Lysine 1.822mg 0.158mg Salmon raw
Methionine 0.587mg 0.126mg Salmon raw
Phenylalanine 0.775mg 0.359mg Salmon raw
Valine 1.022mg 0.286mg Salmon raw
Histidine 0.584mg 0.159mg Salmon raw
Cholesterol 55mg 0mg Filo
Saturated Fat 0.981g 1.47g Salmon raw
Omega-3 - DHA 1.115g 0g Salmon raw
Omega-3 - EPA 0.321g 0g Salmon raw
Omega-3 - DPA 0.287g 0g Salmon raw
Monounsaturated Fat 2.103g 3.149g Filo
Polyunsaturated fat 2.539g 0.923g Salmon raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Filo
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
83%
Salmon raw
32%
Filo
Minerals Daily Need Coverage Score
49%
Salmon raw
47%
Filo

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 439mg)
Which food is lower in Saturated Fat?
Salmon raw
Salmon raw is lower in Saturated Fat (difference - 0.489g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Salmon raw
Salmon raw is relatively richer in minerals
Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 55mg)
Which food is cheaper?
Filo
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.

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/nutrients
  2. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/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.