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  6. Smoked salmon vs. Filo

Smoked salmon vs. Filo — In-Depth Nutrition Comparison

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A recap on differences between smoked salmon and filo

  • Smoked salmon is higher in vitamin B12, vitamin D, vitamin B6, selenium, and choline, yet filo is higher in vitamin B1, iron, folate, manganese, and vitamin B2.
  • Smoked salmon covers your daily vitamin B12 needs 136% more than filo.
  • The glycemic index of smoked salmon is lower.

Food varieties used in this article are Fish, salmon, chinook, smoked and Phyllo dough.

Infographic

Smoked salmon 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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
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 +20%
Contains more PotassiumPotassium +136.5%
Contains more CopperCopper +127.7%
Contains more PhosphorusPhosphorus +118.7%
Contains more SeleniumSelenium +39.1%
Contains more IronIron +277.6%
Contains more ZincZinc +58.1%
Contains less SodiumSodium -28.1%
Contains more ManganeseManganese +2700%
~equal in Calcium ~11mg

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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Filo
Filo
4
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 +1587.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +15.9%
Contains more Vitamin B5Vitamin B5 +188.1%
Contains more Vitamin B6Vitamin B6 +826.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1189.9%
Contains more Vitamin B1Vitamin B1 +2252.2%
Contains more Vitamin B2Vitamin B2 +237.6%
Contains more Vitamin KVitamin K +2400%
Contains more FolateFolate +4300%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Smoked salmon Filo DV% diff.
Vitamin B12 3.26µg 0µg 136%
Vitamin D 17.1µg 0µg 86%
Vitamin D 685IU 0IU 86%
Vitamin B1 0.023mg 0.541mg 43%
Iron 0.85mg 3.21mg 30%
Folate 2µg 88µg 22%
Protein 18.28g 7.1g 22%
Manganese 0.017mg 0.476mg 20%
Vitamin B6 0.278mg 0.03mg 19%
Vitamin B2 0.101mg 0.341mg 18%
Carbs 0g 52.6g 18%
Selenium 32.4µg 23.3µg 17%
Choline 89mg 6.9mg 15%
Copper 0.23mg 0.101mg 14%
Phosphorus 164mg 75mg 13%
Vitamin B5 0.87mg 0.302mg 11%
Calories 117kcal 299kcal 9%
Cholesterol 23mg 0mg 8%
Sodium 672mg 483mg 8%
Fiber 0g 1.9g 8%
Vitamin E 1.35mg 0.08mg 8%
Vitamin B3 4.72mg 4.073mg 4%
Vitamin A 26µg 0µg 3%
Monounsaturated fat 2.023g 3.149g 3%
Potassium 175mg 74mg 3%
Fats 4.32g 6g 3%
Vitamin K 0.1µg 2.5µg 2%
Saturated fat 0.929g 1.47g 2%
Zinc 0.31mg 0.49mg 2%
Magnesium 18mg 15mg 1%
Net carbs 0g 50.7g N/A
Calcium 11mg 11mg 0%
Sugar 0g 0.18g N/A
Polyunsaturated fat 0.995g 0.923g 0%
Tryptophan 0.205mg 0.088mg 0%
Threonine 0.801mg 0.194mg 0%
Isoleucine 0.842mg 0.246mg 0%
Leucine 1.486mg 0.49mg 0%
Lysine 1.679mg 0.158mg 0%
Methionine 0.541mg 0.126mg 0%
Phenylalanine 0.714mg 0.359mg 0%
Valine 0.942mg 0.286mg 0%
Histidine 0.538mg 0.159mg 0%
Omega-3 - EPA 0.183g 0g N/A
Omega-3 - DHA 0.267g 0g N/A
Omega-3 - DPA 0.073g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 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 +157.5%
Contains more WaterWater +120.9%
Contains more OtherOther +217.6%
Contains more FatsFats +38.9%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 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 less Sat. FatSaturated fat -36.8%
Contains more Mono. FatMonounsaturated fat +55.7%
~equal in Polyunsaturated fat ~0.923g

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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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.