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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 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

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Filo
Filo
2
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%
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%
~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.
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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Filo
Filo
5
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%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Salmon raw Filo 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Filo
Filo
1
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 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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Filo
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
Contains less Sat. FatSaturated fat -33.3%
Contains more Poly. FatPolyunsaturated fat +175.1%
Contains more Mono. FatMonounsaturated fat +49.7%

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.