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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.
  • Filo has a higher glycemic index (38) than halibut raw (0).

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Filo
Filo
5
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 PotassiumPotassium +262.2%
Contains more PhosphorusPhosphorus +118.7%
Contains less SodiumSodium -83.4%
Contains more SeleniumSelenium +56.7%
Contains more CalciumCalcium +266.7%
Contains more IronIron +386.4%
Contains more CopperCopper +236.7%
Contains more ZincZinc +22.5%
Contains more ManganeseManganese +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.
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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Filo
Filo
6
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 +812.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +1300%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +795.7%
Contains more Vitamin B1Vitamin B1 +801.7%
Contains more Vitamin B2Vitamin B2 +326.3%
Contains more Vitamin B3Vitamin B3 +171.5%
Contains more Vitamin B5Vitamin B5 +20.8%
Contains more Vitamin KVitamin K +2400%
Contains more FolateFolate +8700%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Halibut raw Filo DV% diff.
Vitamin D 1097IU 0IU 137%
Vitamin D 27.4µg 0µg 137%
Vitamin B12 1µg 0µg 42%
Vitamin B1 0.06mg 0.541mg 40%
Iron 0.66mg 3.21mg 32%
Vitamin B6 0.42mg 0.03mg 30%
Selenium 36.5µg 23.3µg 24%
Folate 1µg 88µg 22%
Vitamin B2 0.08mg 0.341mg 20%
Manganese 0.012mg 0.476mg 20%
Carbs 0g 52.6g 18%
Sodium 80mg 483mg 18%
Vitamin B3 1.5mg 4.073mg 16%
Cholesterol 46mg 0mg 15%
Protein 14.37g 7.1g 15%
Phosphorus 164mg 75mg 13%
Monounsaturated fat 8.378g 3.149g 13%
Fats 13.84g 6g 12%
Choline 61.8mg 6.9mg 10%
Fiber 0g 1.9g 8%
Copper 0.03mg 0.101mg 8%
Calories 186kcal 299kcal 6%
Potassium 268mg 74mg 6%
Vitamin E 0.73mg 0.08mg 4%
Saturated fat 2.419g 1.47g 4%
Magnesium 26mg 15mg 3%
Polyunsaturated fat 1.367g 0.923g 3%
Vitamin A 14µg 0µg 2%
Vitamin K 0.1µg 2.5µg 2%
Zinc 0.4mg 0.49mg 1%
Vitamin B5 0.25mg 0.302mg 1%
Calcium 3mg 11mg 1%
Net carbs 0g 50.7g N/A
Sugar 0g 0.18g N/A
Tryptophan 0.161mg 0.088mg 0%
Threonine 0.63mg 0.194mg 0%
Isoleucine 0.662mg 0.246mg 0%
Leucine 1.168mg 0.49mg 0%
Lysine 1.32mg 0.158mg 0%
Methionine 0.425mg 0.126mg 0%
Phenylalanine 0.561mg 0.359mg 0%
Valine 0.74mg 0.286mg 0%
Histidine 0.423mg 0.159mg 0%
Omega-3 - EPA 0.526g 0g N/A
Omega-3 - DHA 0.393g 0g N/A
Omega-3 - DPA 0.089g 0g N/A

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 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 more Mono. FatMonounsaturated fat +166.1%
Contains more Poly. FatPolyunsaturated fat +48.1%
Contains less Sat. FatSaturated fat -39.2%

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.