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Shrimp vs. Filo — In-Depth Nutrition Comparison

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How are shrimp and filo different?

  • Shrimp is higher in copper, phosphorus, zinc, calcium, and magnesium; however, filo is richer in iron and manganese.
  • Daily need coverage for cholesterol for shrimp is 63% higher.
  • Shrimp contains 6 times more calcium than filo. While shrimp contains 70mg of calcium, filo contains only 11mg.
  • Filo has less cholesterol.
  • Filo has a lower glycemic index (38) than shrimp (50).

Crustaceans, shrimp, cooked (not previously frozen) and Phyllo dough are the varieties used in this article.

Infographic

Shrimp 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.
Shrimp
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 21% 23% 19% 126% 45% 102% 14% 4.3% 0%
Filo
3
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 +160%
Contains more CalciumCalcium +536.4%
Contains more PotassiumPotassium +250%
Contains more CopperCopper +275.2%
Contains more ZincZinc +234.7%
Contains more PhosphorusPhosphorus +216%
Contains less SodiumSodium -77%
Contains more IronIron +529.4%
Contains more ManganeseManganese +1342.4%

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.
Shrimp
0
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Filo
9
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Shrimp
2
24% 74%
Protein: 23.98 g
Fats: 0.28 g
Carbs: 0.2 g
Water: 74.33 g
Other: 1.21 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 +237.7%
Contains more WaterWater +128%
Contains more FatsFats +2042.9%
Contains more CarbsCarbs +26200%
Contains more OtherOther +40.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Shrimp
1
31% 26% 43%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.048 g
Polyunsaturated fat: Poly. Fat 0.079 g
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 -96.2%
Contains more Mono. FatMonounsaturated fat +6460.4%
Contains more Poly. FatPolyunsaturated fat +1068.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shrimp Filo DV% diff.
Cholesterol 189mg 0mg 63%
Vitamin B1 0.541mg 45%
Selenium 23.3µg 42%
Protein 23.98g 7.1g 34%
Iron 0.51mg 3.21mg 34%
Copper 0.379mg 0.101mg 31%
Vitamin B2 0.341mg 26%
Vitamin B3 4.073mg 25%
Phosphorus 237mg 75mg 23%
Folate 88µg 22%
Manganese 0.033mg 0.476mg 19%
Carbs 0.2g 52.6g 17%
Sodium 111mg 483mg 16%
Calories 99kcal 299kcal 10%
Zinc 1.64mg 0.49mg 10%
Fats 0.28g 6g 9%
Fiber 1.9g 8%
Monounsaturated fat 0.048g 3.149g 8%
Calcium 70mg 11mg 6%
Saturated fat 0.056g 1.47g 6%
Polyunsaturated fat 0.079g 0.923g 6%
Vitamin B5 0.302mg 6%
Magnesium 39mg 15mg 6%
Potassium 259mg 74mg 5%
Vitamin B6 0.03mg 2%
Vitamin K 2.5µg 2%
Choline 6.9mg 1%
Vitamin E 0.08mg 1%
Net carbs 0.2g 50.7g N/A
Sugar 0.18g N/A
Trans fat 0.002g N/A
Tryptophan 0.088mg 0%
Threonine 0.194mg 0%
Isoleucine 0.246mg 0%
Leucine 0.49mg 0%
Lysine 0.158mg 0%
Methionine 0.126mg 0%
Phenylalanine 0.359mg 0%
Valine 0.286mg 0%
Histidine 0.159mg 0%
Omega-3 - EPA 0.015g 0g N/A
Omega-3 - DHA 0.015g 0g N/A
Omega-3 - ALA 0.001g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.018g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shrimp 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
0%
Shrimp
30%
Filo
Minerals Daily Need Coverage Score
38%
Shrimp
47%
Filo

Comparison summary

Which food is lower in Sugar?
Shrimp
Shrimp is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Shrimp
Shrimp contains less Sodium (difference - 372mg)
Which food is lower in Saturated fat?
Shrimp
Shrimp is lower in Saturated fat (difference - 1.414g)
Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 189mg)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 12)
Which food is cheaper?
Filo
Filo is cheaper (difference - $7)
Which food is richer in vitamins?
Filo
Filo is relatively richer in vitamins
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.

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. Shrimp - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175180/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.