Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Shark raw vs. Filo — In-Depth Nutrition Comparison

Compare

Summary of differences between shark raw and filo

  • Shark raw has more vitamin B12, vitamin B6, selenium, and phosphorus; however, filo is higher in vitamin B1, iron, vitamin B2, folate, and manganese.
  • Shark raw covers your daily need for vitamin B12, 62% more than filo.
  • Shark raw has 13 times more vitamin B6 than filo. While shark raw has 0.4mg of vitamin B6, filo has only 0.03mg.
  • Shark raw has less sodium.
  • The glycemic index of filo is higher.

These are the specific foods used in this comparison Fish, shark, mixed species, raw and Phyllo dough.

Infographic

Shark 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 35% 10% 14% 32% 11% 12% 90% 10% 2% 199%
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 +226.7%
Contains more CalciumCalcium +209.1%
Contains more PotassiumPotassium +116.2%
Contains more PhosphorusPhosphorus +180%
Contains less SodiumSodium -83.6%
Contains more SeleniumSelenium +56.7%
Contains more IronIron +282.1%
Contains more CopperCopper +206.1%
Contains more ZincZinc +14%
Contains more ManganeseManganese +3073.3%

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% 23% 20% 9% 11% 14% 55% 42% 92% 186% 0.25% 2.3% 35%
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 +1150%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +130.1%
Contains more Vitamin B6Vitamin B6 +1233.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +842%
Contains more Vitamin B1Vitamin B1 +1188.1%
Contains more Vitamin B2Vitamin B2 +450%
Contains more Vitamin B3Vitamin B3 +38.6%
Contains more Vitamin KVitamin K +2400%
Contains more FolateFolate +2833.3%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 74%
Protein: 20.98 g
Fats: 4.51 g
Carbs: 0 g
Water: 73.58 g
Other: 0.93 g
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 +195.5%
Contains more WaterWater +125.7%
Contains more FatsFats +33%
Contains more CarbsCarbs +∞%
Contains more OtherOther +82.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 46% 30%
Saturated fat: Sat. Fat 0.925 g
Monounsaturated fat: Mono. Fat 1.808 g
Polyunsaturated fat: Poly. Fat 1.195 g
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 less Sat. FatSaturated fat -37.1%
Contains more Poly. FatPolyunsaturated fat +29.5%
Contains more Mono. FatMonounsaturated fat +74.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shark raw Filo DV% diff.
Vitamin B12 1.49µg 0µg 62%
Vitamin B1 0.042mg 0.541mg 42%
Iron 0.84mg 3.21mg 30%
Vitamin B6 0.4mg 0.03mg 28%
Protein 20.98g 7.1g 28%
Selenium 36.5µg 23.3µg 24%
Vitamin B2 0.062mg 0.341mg 21%
Folate 3µg 88µg 21%
Manganese 0.015mg 0.476mg 20%
Phosphorus 210mg 75mg 19%
Sodium 79mg 483mg 18%
Carbs 0g 52.6g 18%
Cholesterol 51mg 0mg 17%
Choline 65mg 6.9mg 11%
Vitamin B5 0.695mg 0.302mg 8%
Vitamin A 70µg 0µg 8%
Calories 130kcal 299kcal 8%
Copper 0.033mg 0.101mg 8%
Fiber 0g 1.9g 8%
Magnesium 49mg 15mg 8%
Vitamin B3 2.938mg 4.073mg 7%
Vitamin E 1mg 0.08mg 6%
Vitamin D 0.6µg 0µg 3%
Potassium 160mg 74mg 3%
Vitamin D 24IU 0IU 3%
Monounsaturated fat 1.808g 3.149g 3%
Saturated fat 0.925g 1.47g 2%
Polyunsaturated fat 1.195g 0.923g 2%
Calcium 34mg 11mg 2%
Vitamin K 0.1µg 2.5µg 2%
Fats 4.51g 6g 2%
Zinc 0.43mg 0.49mg 1%
Net carbs 0g 50.7g N/A
Sugar 0g 0.18g N/A
Tryptophan 0.235mg 0.088mg 0%
Threonine 0.92mg 0.194mg 0%
Isoleucine 0.967mg 0.246mg 0%
Leucine 1.705mg 0.49mg 0%
Lysine 1.926mg 0.158mg 0%
Methionine 0.621mg 0.126mg 0%
Phenylalanine 0.819mg 0.359mg 0%
Valine 1.081mg 0.286mg 0%
Histidine 0.618mg 0.159mg 0%
Omega-3 - EPA 0.316g 0g N/A
Omega-3 - DHA 0.527g 0g N/A
Omega-3 - DPA 0.109g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shark raw Filo
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
38%
Shark raw
30%
Filo
Minerals Daily Need Coverage Score
41%
Shark raw
47%
Filo

Comparison summary

Which food is lower in Sugar?
Shark raw
Shark raw is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Shark raw
Shark raw contains less Sodium (difference - 404mg)
Which food is lower in Saturated fat?
Shark raw
Shark raw is lower in Saturated fat (difference - 0.545g)
Which food is lower in glycemic index?
Shark raw
Shark raw is lower in glycemic index (difference - 38)
Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 51mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Shark raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173697/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.