Salmon vs. Filo — In-Depth Nutrition Comparison
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A recap on differences between salmon and filo
- Salmon is higher in vitamin B12, vitamin D, vitamin B6, selenium, phosphorus, vitamin B3, and vitamin B5, yet filo is higher in iron and manganese.
- Salmon covers your daily vitamin B12 needs 117% more than filo.
- The amount of cholesterol in filo is lower.
- The glycemic index of salmon is lower.
Food varieties used in this article are Fish, salmon, Atlantic, farmed, 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 | +100% |
| Contains more CalciumCalcium | +36.4% |
| Contains more PotassiumPotassium | +418.9% |
| Contains more PhosphorusPhosphorus | +236% |
| Contains less SodiumSodium | -87.4% |
| Contains more SeleniumSelenium | +77.7% |
| Contains more IronIron | +844.1% |
| Contains more CopperCopper | +106.1% |
| Contains more ZincZinc | +14% |
| 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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1325% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +97.5% |
| Contains more Vitamin B5Vitamin B5 | +388.4% |
| Contains more Vitamin B6Vitamin B6 | +2056.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +1211.6% |
| Contains more Vitamin B1Vitamin B1 | +59.1% |
| Contains more Vitamin B2Vitamin B2 | +152.6% |
| Contains more Vitamin KVitamin K | +2400% |
| Contains more FolateFolate | +158.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +211.3% |
| Contains more FatsFats | +105.8% |
| Contains more WaterWater | +98.6% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +112.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +32.8% |
| Contains more Poly. FatPolyunsaturated fat | +393.3% |
| Contains less Sat. FatSaturated Fat | -38.7% |
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 Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
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Opinion |
| Calories | 206kcal | 299kcal |
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| Protein | 22.1g | 7.1g |
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| Fats | 12.35g | 6g |
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| Vitamin C | 3.7mg | 0mg |
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| Net carbs | 0g | 50.7g |
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| Carbs | 0g | 52.6g |
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| Cholesterol | 63mg | 0mg |
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| Vitamin D | 526IU | 0IU |
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| Magnesium | 30mg | 15mg |
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| Calcium | 15mg | 11mg |
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| Potassium | 384mg | 74mg |
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| Iron | 0.34mg | 3.21mg |
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| Sugar | 0g | 0.18g |
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| Fiber | 0g | 1.9g |
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| Copper | 0.049mg | 0.101mg |
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| Zinc | 0.43mg | 0.49mg |
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| Phosphorus | 252mg | 75mg |
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| Sodium | 61mg | 483mg |
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| Vitamin A | 230IU | 0IU |
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| Vitamin A | 69µg | 0µg |
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| Vitamin E | 1.14mg | 0.08mg |
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| Vitamin D | 13.1µg | 0µg |
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| Manganese | 0.016mg | 0.476mg |
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| Selenium | 41.4µg | 23.3µg |
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| Vitamin B1 | 0.34mg | 0.541mg |
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| Vitamin B2 | 0.135mg | 0.341mg |
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| Vitamin B3 | 8.045mg | 4.073mg |
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| Vitamin B5 | 1.475mg | 0.302mg |
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| Vitamin B6 | 0.647mg | 0.03mg |
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| Vitamin B12 | 2.8µg | 0µg |
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| Vitamin K | 0.1µg | 2.5µg |
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| Folate | 34µg | 88µg |
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| Choline | 90.5mg | 6.9mg |
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| Saturated Fat | 2.397g | 1.47g |
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| Monounsaturated Fat | 4.181g | 3.149g |
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| Polyunsaturated fat | 4.553g | 0.923g |
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| Tryptophan | 0.248mg | 0.088mg |
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| Threonine | 0.969mg | 0.194mg |
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| Isoleucine | 1.018mg | 0.246mg |
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| Leucine | 1.796mg | 0.49mg |
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| Lysine | 2.03mg | 0.158mg |
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| Methionine | 0.654mg | 0.126mg |
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| Phenylalanine | 0.863mg | 0.359mg |
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| Valine | 1.139mg | 0.286mg |
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| Histidine | 0.651mg | 0.159mg |
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| Omega-3 - EPA | 0.69g | 0g |
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| Omega-3 - DHA | 1.457g | 0g |
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| Omega-3 - DPA | 0.17g | 0g |
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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
106%
30%
Minerals Daily Need Coverage Score
44%
47%
Comparison summary
Which food is lower in Sugar?
Salmon is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Salmon contains less Sodium (difference - 422mg)
Which food is lower in glycemic index?
Salmon is lower in glycemic index (difference - 38)
Which food is richer in vitamins?
Salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Filo is lower in Cholesterol (difference - 63mg)
Which food is lower in Saturated Fat?
Filo is lower in Saturated Fat (difference - 0.927g)
Which food is cheaper?
Filo is cheaper (difference - $13)
Which food is richer in minerals?
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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.