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  6. Pacific saury raw vs. Filo

Pacific saury raw vs. Filo — In-Depth Nutrition Comparison

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Significant differences between pacific saury raw and filo

  • Pacific saury raw has more vitamin B12, phosphorus, and vitamin D; however, filo is richer in vitamin B1, iron, vitamin B2, selenium, and folate.
  • Pacific saury raw covers your daily vitamin B12 needs 83% more than filo.
  • Filo contains less cholesterol.
  • Filo has a higher glycemic index. The glycemic index of filo is 38, while the glycemic index of pacific saury raw is 0.

Specific food types used in this comparison are Fish, pike, northern, raw and Phyllo dough.

Infographic

Pacific saury 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
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 +106.7%
Contains more CalciumCalcium +418.2%
Contains more PotassiumPotassium +250%
Contains more ZincZinc +36.7%
Contains more PhosphorusPhosphorus +193.3%
Contains less SodiumSodium -91.9%
Contains more IronIron +483.6%
Contains more CopperCopper +98%
Contains more ManganeseManganese +98.3%
Contains more SeleniumSelenium +84.9%

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +148.3%
Contains more Vitamin B6Vitamin B6 +290%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +842%
Contains more Vitamin B1Vitamin B1 +832.8%
Contains more Vitamin B2Vitamin B2 +441.3%
Contains more Vitamin B3Vitamin B3 +77.1%
Contains more Vitamin KVitamin K +2400%
Contains more FolateFolate +486.7%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Filo DV% diff.
Vitamin B12 2µg 0µg 83%
Vitamin B1 0.058mg 0.541mg 40%
Iron 0.55mg 3.21mg 33%
Protein 19.26g 7.1g 24%
Phosphorus 220mg 75mg 21%
Vitamin B2 0.063mg 0.341mg 21%
Selenium 12.6µg 23.3µg 19%
Sodium 39mg 483mg 19%
Folate 15µg 88µg 18%
Carbs 0g 52.6g 18%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 0µg 13%
Vitamin D 99IU 0IU 12%
Choline 65mg 6.9mg 11%
Vitamin B3 2.3mg 4.073mg 11%
Calories 88kcal 299kcal 11%
Manganese 0.24mg 0.476mg 10%
Vitamin B5 0.75mg 0.302mg 9%
Fats 0.69g 6g 8%
Fiber 0g 1.9g 8%
Monounsaturated fat 0.157g 3.149g 7%
Vitamin B6 0.117mg 0.03mg 7%
Saturated fat 0.118g 1.47g 6%
Copper 0.051mg 0.101mg 6%
Polyunsaturated fat 0.202g 0.923g 5%
Potassium 259mg 74mg 5%
Calcium 57mg 11mg 5%
Vitamin C 3.8mg 0mg 4%
Magnesium 31mg 15mg 4%
Zinc 0.67mg 0.49mg 2%
Vitamin K 0.1µg 2.5µg 2%
Vitamin A 21µg 0µg 2%
Vitamin E 0.2mg 0.08mg 1%
Net carbs 0g 50.7g N/A
Sugar 0g 0.18g N/A
Tryptophan 0.216mg 0.088mg 0%
Threonine 0.844mg 0.194mg 0%
Isoleucine 0.887mg 0.246mg 0%
Leucine 1.565mg 0.49mg 0%
Lysine 1.768mg 0.158mg 0%
Methionine 0.57mg 0.126mg 0%
Phenylalanine 0.752mg 0.359mg 0%
Valine 0.992mg 0.286mg 0%
Histidine 0.567mg 0.159mg 0%
Omega-3 - EPA 0.033g 0g N/A
Omega-3 - DHA 0.074g 0g N/A
Omega-3 - DPA 0.014g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 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 +171.3%
Contains more WaterWater +142.1%
Contains more FatsFats +769.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +50.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 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%
Contains more Mono. FatMonounsaturated fat +1905.7%
Contains more Poly. FatPolyunsaturated fat +356.9%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.