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  6. Haddock vs. Filo

Haddock vs. Filo — In-Depth Nutrition Comparison

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Important differences between haddock and filo

  • Haddock has more vitamin B12, phosphorus, vitamin B6, and selenium; however, filo has more vitamin B1, iron, vitamin B2, manganese, and folate.
  • Haddock's daily need coverage for vitamin B12 is 89% more.
  • Filo has a higher glycemic index than haddock.

The food varieties used in the comparison are Fish, haddock, cooked, dry heat and Phyllo dough.

Infographic

Haddock 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 19% 4.2% 31% 7.9% 8.7% 11% 119% 34% 1.7% 173%
Filo
Filo
4
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 +73.3%
Contains more CalciumCalcium +27.3%
Contains more PotassiumPotassium +374.3%
Contains more PhosphorusPhosphorus +270.7%
Contains less SodiumSodium -46%
Contains more SeleniumSelenium +36.1%
Contains more IronIron +1428.6%
Contains more CopperCopper +288.5%
Contains more ZincZinc +22.5%
Contains more ManganeseManganese +3561.5%

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% 7% 11% 9% 5.8% 16% 77% 30% 75% 266% 0.25% 9.8% 43%
Filo
Filo
4
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 EVitamin E +587.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +63.6%
Contains more Vitamin B6Vitamin B6 +990%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1053.6%
Contains more Vitamin B1Vitamin B1 +2252.2%
Contains more Vitamin B2Vitamin B2 +394.2%
Contains more Vitamin KVitamin K +2400%
Contains more FolateFolate +576.9%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~4.073mg

All nutrients comparison - raw data values

Nutrient Haddock Filo DV% diff.
Vitamin B12 2.13µg 0µg 89%
Vitamin B1 0.023mg 0.541mg 43%
Iron 0.21mg 3.21mg 38%
Phosphorus 278mg 75mg 29%
Protein 19.99g 7.1g 26%
Vitamin B6 0.327mg 0.03mg 23%
Cholesterol 66mg 0mg 22%
Vitamin B2 0.069mg 0.341mg 21%
Manganese 0.013mg 0.476mg 20%
Folate 13µg 88µg 19%
Carbs 0g 52.6g 18%
Selenium 31.7µg 23.3µg 15%
Choline 79.6mg 6.9mg 13%
Calories 90kcal 299kcal 10%
Sodium 261mg 483mg 10%
Fiber 0g 1.9g 8%
Copper 0.026mg 0.101mg 8%
Fats 0.55g 6g 8%
Potassium 351mg 74mg 8%
Monounsaturated fat 0.074g 3.149g 8%
Saturated fat 0.111g 1.47g 6%
Polyunsaturated fat 0.204g 0.923g 5%
Vitamin B5 0.494mg 0.302mg 4%
Vitamin E 0.55mg 0.08mg 3%
Vitamin D 0.6µg 0µg 3%
Magnesium 26mg 15mg 3%
Vitamin D 23IU 0IU 3%
Vitamin A 21µg 0µg 2%
Vitamin K 0.1µg 2.5µg 2%
Zinc 0.4mg 0.49mg 1%
Net carbs 0g 50.7g N/A
Calcium 14mg 11mg 0%
Sugar 0g 0.18g N/A
Vitamin B3 4.119mg 4.073mg 0%
Trans fat 0.005g N/A
Tryptophan 0.26mg 0.088mg 0%
Threonine 1.015mg 0.194mg 0%
Isoleucine 1.067mg 0.246mg 0%
Leucine 1.882mg 0.49mg 0%
Lysine 2.126mg 0.158mg 0%
Methionine 0.686mg 0.126mg 0%
Phenylalanine 0.904mg 0.359mg 0%
Valine 1.193mg 0.286mg 0%
Histidine 0.682mg 0.159mg 0%
Omega-3 - EPA 0.051g 0g N/A
Omega-3 - DHA 0.109g 0g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 80%
Protein: 19.99 g
Fats: 0.55 g
Carbs: 0 g
Water: 79.65 g
Other: 0 g
Filo
Filo
3
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 +181.5%
Contains more WaterWater +144.3%
Contains more FatsFats +990.9%
Contains more CarbsCarbs +∞%
~equal in Other ~1.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 19% 52%
Saturated fat: Sat. Fat 0.111 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.204 g
Filo
Filo
2
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 -92.4%
Contains more Mono. FatMonounsaturated fat +4155.4%
Contains more Poly. FatPolyunsaturated fat +352.5%

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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. Haddock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174198/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.