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  6. Halibut raw vs. Filo

Halibut raw vs. Filo — In-Depth Nutrition Comparison

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What are the main differences between Halibut raw and Filo?

  • Halibut raw is richer in Vitamin D, Vitamin B12, Vitamin B6, and Selenium, while Filo is higher in Vitamin B1, Iron, Folate, Manganese, and Vitamin B2.
  • Halibut raw's daily need coverage for Vitamin D is 183% higher.
  • Halibut raw is lower in Sodium.

We used Fish, halibut, Greenland, raw and Phyllo dough types in this comparison.

Infographic

Halibut 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.
Halibut raw
Halibut raw
5
:
5
Filo
Filo
Contains more Magnesium +73.3%
Contains more Phosphorus +118.7%
Contains more Potassium +262.2%
Contains less Sodium -83.4%
Contains more Selenium +56.7%
Contains more Calcium +266.7%
Contains more Iron +386.4%
Contains more Zinc +22.5%
Contains more Copper +236.7%
Contains more Manganese +3866.7%
Halibut raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 25% 19% 71% 24% 11% 11% 10% 2% 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 +73.3%
Contains more Phosphorus +118.7%
Contains more Potassium +262.2%
Contains less Sodium -83.4%
Contains more Selenium +56.7%
Contains more Calcium +266.7%
Contains more Iron +386.4%
Contains more Zinc +22.5%
Contains more Copper +236.7%
Contains more Manganese +3866.7%

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.
Halibut raw
Halibut raw
5
:
6
Filo
Filo
Contains more Vitamin A +∞%
Contains more Vitamin E +812.5%
Contains more Vitamin D +∞%
Contains more Vitamin B6 +1300%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +801.7%
Contains more Vitamin B2 +326.3%
Contains more Vitamin B3 +171.5%
Contains more Vitamin B5 +20.8%
Contains more Folate +8700%
Contains more Vitamin K +2400%
Halibut 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% 15% 822% 0% 15% 19% 29% 15% 97% 1% 126% 1%
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 E +812.5%
Contains more Vitamin D +∞%
Contains more Vitamin B6 +1300%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +801.7%
Contains more Vitamin B2 +326.3%
Contains more Vitamin B3 +171.5%
Contains more Vitamin B5 +20.8%
Contains more Folate +8700%
Contains more Vitamin K +2400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Halibut raw
Halibut raw
3
:
2
Filo
Filo
Contains more Protein +102.4%
Contains more Fats +130.7%
Contains more Water +115.6%
Contains more Carbs +∞%
Contains more Other +11.8%
Halibut raw
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 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 +102.4%
Contains more Fats +130.7%
Contains more Water +115.6%
Contains more Carbs +∞%
Contains more Other +11.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Halibut raw
Halibut raw
2
:
1
Filo
Filo
Contains more Monounsaturated Fat +166.1%
Contains more Polyunsaturated fat +48.1%
Contains less Saturated Fat -39.2%
Halibut raw
20% 69% 11%
Saturated Fat: 2.419 g
Monounsaturated Fat: 8.378 g
Polyunsaturated fat: 1.367 g
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Contains more Monounsaturated Fat +166.1%
Contains more Polyunsaturated fat +48.1%
Contains less Saturated Fat -39.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Halibut raw Filo
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Halibut raw Filo Opinion
Net carbs 0g 50.7g Filo
Protein 14.37g 7.1g Halibut raw
Fats 13.84g 6g Halibut raw
Carbs 0g 52.6g Filo
Calories 186kcal 299kcal Filo
Sugar 0g 0.18g Halibut raw
Fiber 0g 1.9g Filo
Calcium 3mg 11mg Filo
Iron 0.66mg 3.21mg Filo
Magnesium 26mg 15mg Halibut raw
Phosphorus 164mg 75mg Halibut raw
Potassium 268mg 74mg Halibut raw
Sodium 80mg 483mg Halibut raw
Zinc 0.4mg 0.49mg Filo
Copper 0.03mg 0.101mg Filo
Manganese 0.012mg 0.476mg Filo
Selenium 36.5µg 23.3µg Halibut raw
Vitamin A 47IU 0IU Halibut raw
Vitamin A RAE 14µg 0µg Halibut raw
Vitamin E 0.73mg 0.08mg Halibut raw
Vitamin D 1097IU 0IU Halibut raw
Vitamin D 27.4µg 0µg Halibut raw
Vitamin B1 0.06mg 0.541mg Filo
Vitamin B2 0.08mg 0.341mg Filo
Vitamin B3 1.5mg 4.073mg Filo
Vitamin B5 0.25mg 0.302mg Filo
Vitamin B6 0.42mg 0.03mg Halibut raw
Folate 1µg 88µg Filo
Vitamin B12 1µg 0µg Halibut raw
Vitamin K 0.1µg 2.5µg Filo
Tryptophan 0.161mg 0.088mg Halibut raw
Threonine 0.63mg 0.194mg Halibut raw
Isoleucine 0.662mg 0.246mg Halibut raw
Leucine 1.168mg 0.49mg Halibut raw
Lysine 1.32mg 0.158mg Halibut raw
Methionine 0.425mg 0.126mg Halibut raw
Phenylalanine 0.561mg 0.359mg Halibut raw
Valine 0.74mg 0.286mg Halibut raw
Histidine 0.423mg 0.159mg Halibut raw
Cholesterol 46mg 0mg Filo
Saturated Fat 2.419g 1.47g Filo
Omega-3 - DHA 0.393g 0g Halibut raw
Omega-3 - EPA 0.526g 0g Halibut raw
Omega-3 - DPA 0.089g 0g Halibut raw
Monounsaturated Fat 8.378g 3.149g Halibut raw
Polyunsaturated fat 1.367g 0.923g Halibut raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Halibut 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
95%
Halibut raw
32%
Filo
Minerals Daily Need Coverage Score
37%
Halibut raw
47%
Filo

Comparison summary

Which food is lower in Sugar?
Halibut raw
Halibut raw is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Halibut raw
Halibut raw contains less Sodium (difference - 403mg)
Which food is lower in glycemic index?
Halibut raw
Halibut raw is lower in glycemic index (difference - 38)
Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 46mg)
Which food is lower in Saturated Fat?
Filo
Filo is lower in Saturated Fat (difference - 0.949g)
Which food is cheaper?
Filo
Filo is cheaper (difference - $5)
Which food is richer in minerals?
?
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.
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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.