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  6. Lobster Raw vs. Filo

Lobster Raw vs. Filo — In-Depth Nutrition Comparison

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A recap on differences between lobster Raw and filo

  • Lobster Raw is higher in copper, selenium, vitamin B12, zinc, and vitamin B5, yet filo is higher in vitamin B1, iron, vitamin B2, and folate.
  • Lobster Raw covers your daily copper needs 139% more than filo.
  • The amount of cholesterol in filo is lower.
  • The glycemic index of lobster Raw is lower.

Food varieties used in this article are Crustaceans, lobster, northern, raw and Phyllo dough.

Infographic

Lobster 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 27% 25% 18% 9.8% 450% 96% 69% 55% 7.3% 347%
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 +153.3%
Contains more CalciumCalcium +663.6%
Contains more PotassiumPotassium +170.3%
Contains more CopperCopper +1235.6%
Contains more ZincZinc +620.4%
Contains more PhosphorusPhosphorus +114.7%
Contains less SodiumSodium -12.4%
Contains more SeleniumSelenium +173%
Contains more IronIron +1134.6%
Contains more ManganeseManganese +750%

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% 0.33% 17% 0% 5% 3.2% 30% 87% 24% 156% 0% 7.5% 38%
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 EVitamin E +987.5%
Contains more Vitamin B5Vitamin B5 +379.8%
Contains more Vitamin B6Vitamin B6 +246.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +918.8%
Contains more Vitamin B1Vitamin B1 +2605%
Contains more Vitamin B2Vitamin B2 +2335.7%
Contains more Vitamin B3Vitamin B3 +156%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +780%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Lobster Raw Filo DV% diff.
Copper 1.349mg 0.101mg 139%
Selenium 63.6µg 23.3µg 73%
Vitamin B12 1.25µg 0µg 52%
Vitamin B1 0.02mg 0.541mg 43%
Cholesterol 127mg 0mg 42%
Iron 0.26mg 3.21mg 37%
Zinc 3.53mg 0.49mg 28%
Vitamin B2 0.014mg 0.341mg 25%
Vitamin B5 1.449mg 0.302mg 23%
Folate 10µg 88µg 20%
Protein 16.52g 7.1g 19%
Manganese 0.056mg 0.476mg 18%
Carbs 0g 52.6g 18%
Vitamin B3 1.591mg 4.073mg 16%
Choline 70.3mg 6.9mg 12%
Phosphorus 161mg 75mg 12%
Calories 77kcal 299kcal 11%
Fiber 0g 1.9g 8%
Fats 0.75g 6g 8%
Monounsaturated fat 0.22g 3.149g 7%
Calcium 84mg 11mg 7%
Vitamin B6 0.104mg 0.03mg 6%
Saturated fat 0.181g 1.47g 6%
Vitamin E 0.87mg 0.08mg 5%
Magnesium 38mg 15mg 5%
Potassium 200mg 74mg 4%
Polyunsaturated fat 0.296g 0.923g 4%
Sodium 423mg 483mg 3%
Vitamin K 0µg 2.5µg 2%
Net carbs 0g 50.7g N/A
Vitamin D 1IU 0IU 0%
Sugar 0g 0.18g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0.011g N/A
Tryptophan 0.215mg 0.088mg 0%
Threonine 0.654mg 0.194mg 0%
Isoleucine 0.723mg 0.246mg 0%
Leucine 1.197mg 0.49mg 0%
Lysine 1.24mg 0.158mg 0%
Methionine 0.413mg 0.126mg 0%
Phenylalanine 0.68mg 0.359mg 0%
Valine 0.741mg 0.286mg 0%
Histidine 0.413mg 0.159mg 0%
Omega-3 - EPA 0.102g 0g N/A
Omega-3 - DHA 0.068g 0g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 81% 2%
Protein: 16.52 g
Fats: 0.75 g
Carbs: 0 g
Water: 80.95 g
Other: 1.78 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 +132.7%
Contains more WaterWater +148.3%
Contains more FatsFats +700%
Contains more CarbsCarbs +∞%
~equal in Other ~1.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 32% 42%
Saturated fat: Sat. Fat 0.181 g
Monounsaturated fat: Mono. Fat 0.22 g
Polyunsaturated fat: Poly. Fat 0.296 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 -87.7%
Contains more Mono. FatMonounsaturated fat +1331.4%
Contains more Poly. FatPolyunsaturated fat +211.8%

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. Lobster Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174208/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.