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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.

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.
Smoked salmon
Smoked salmon
5
:
4
Filo
Filo
Contains more Magnesium +20%
Contains more Phosphorus +118.7%
Contains more Potassium +136.5%
Contains more Copper +127.7%
Contains more Selenium +39.1%
Contains more Iron +277.6%
Contains less Sodium -28.1%
Contains more Zinc +58.1%
Contains more Manganese +2700%
Equal in Calcium - 11
Smoked salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 32% 13% 71% 16% 88% 9% 77% 3% 177%
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Contains more Magnesium +20%
Contains more Phosphorus +118.7%
Contains more Potassium +136.5%
Contains more Copper +127.7%
Contains more Selenium +39.1%
Contains more Iron +277.6%
Contains less Sodium -28.1%
Contains more Zinc +58.1%
Contains more Manganese +2700%
Equal in Calcium - 11

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.
Smoked salmon
Smoked salmon
7
:
4
Filo
Filo
Contains more Vitamin A +∞%
Contains more Vitamin E +1587.5%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +15.9%
Contains more Vitamin B5 +188.1%
Contains more Vitamin B6 +826.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +2252.2%
Contains more Vitamin B2 +237.6%
Contains more Folate +4300%
Contains more Vitamin K +2400%
Smoked salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 28% 514% 0% 6% 24% 89% 53% 65% 2% 408% 1%
Filo
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 136% 79% 77% 19% 7% 66% 0% 7%
Contains more Vitamin A +∞%
Contains more Vitamin E +1587.5%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +15.9%
Contains more Vitamin B5 +188.1%
Contains more Vitamin B6 +826.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +2252.2%
Contains more Vitamin B2 +237.6%
Contains more Folate +4300%
Contains more Vitamin K +2400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Smoked salmon
Smoked salmon
3
:
2
Filo
Filo
Contains more Protein +157.5%
Contains more Water +120.9%
Contains more Other +217.6%
Contains more Fats +38.9%
Contains more Carbs +∞%
Smoked salmon
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Filo
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 Protein +157.5%
Contains more Water +120.9%
Contains more Other +217.6%
Contains more Fats +38.9%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Smoked salmon
Smoked salmon
2
:
1
Filo
Filo
Contains less Saturated Fat -36.8%
Contains more Monounsaturated Fat +55.7%
Equal in Polyunsaturated fat - 0.923
Smoked salmon
24% 51% 25%
Saturated Fat: 0.929 g
Monounsaturated Fat: 2.023 g
Polyunsaturated fat: 0.995 g
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Contains less Saturated Fat -36.8%
Contains more Monounsaturated Fat +55.7%
Equal in Polyunsaturated fat - 0.923

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Smoked salmon Filo Opinion
Net carbs 0g 50.7g Filo
Protein 18.28g 7.1g Smoked salmon
Fats 4.32g 6g Filo
Carbs 0g 52.6g Filo
Calories 117kcal 299kcal Filo
Sugar 0g 0.18g Smoked salmon
Fiber 0g 1.9g Filo
Calcium 11mg 11mg
Iron 0.85mg 3.21mg Filo
Magnesium 18mg 15mg Smoked salmon
Phosphorus 164mg 75mg Smoked salmon
Potassium 175mg 74mg Smoked salmon
Sodium 672mg 483mg Filo
Zinc 0.31mg 0.49mg Filo
Copper 0.23mg 0.101mg Smoked salmon
Manganese 0.017mg 0.476mg Filo
Selenium 32.4µg 23.3µg Smoked salmon
Vitamin A 87IU 0IU Smoked salmon
Vitamin A RAE 26µg 0µg Smoked salmon
Vitamin E 1.35mg 0.08mg Smoked salmon
Vitamin D 685IU 0IU Smoked salmon
Vitamin D 17.1µg 0µg Smoked salmon
Vitamin B1 0.023mg 0.541mg Filo
Vitamin B2 0.101mg 0.341mg Filo
Vitamin B3 4.72mg 4.073mg Smoked salmon
Vitamin B5 0.87mg 0.302mg Smoked salmon
Vitamin B6 0.278mg 0.03mg Smoked salmon
Folate 2µg 88µg Filo
Vitamin B12 3.26µg 0µg Smoked salmon
Vitamin K 0.1µg 2.5µg Filo
Tryptophan 0.205mg 0.088mg Smoked salmon
Threonine 0.801mg 0.194mg Smoked salmon
Isoleucine 0.842mg 0.246mg Smoked salmon
Leucine 1.486mg 0.49mg Smoked salmon
Lysine 1.679mg 0.158mg Smoked salmon
Methionine 0.541mg 0.126mg Smoked salmon
Phenylalanine 0.714mg 0.359mg Smoked salmon
Valine 0.942mg 0.286mg Smoked salmon
Histidine 0.538mg 0.159mg Smoked salmon
Cholesterol 23mg 0mg Filo
Saturated Fat 0.929g 1.47g Smoked salmon
Omega-3 - DHA 0.267g 0g Smoked salmon
Omega-3 - EPA 0.183g 0g Smoked salmon
Omega-3 - DPA 0.073g 0g Smoked salmon
Monounsaturated Fat 2.023g 3.149g Filo
Polyunsaturated fat 0.995g 0.923g Smoked salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoked salmon Filo
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
99%
Smoked salmon
32%
Filo
Minerals Daily Need Coverage Score
49%
Smoked salmon
47%
Filo

Comparison summary

Which food is lower in Sugar?
Smoked salmon
Smoked salmon is lower in Sugar (difference - 0.18g)
Which food is lower in Saturated Fat?
Smoked salmon
Smoked salmon is lower in Saturated Fat (difference - 0.541g)
Which food is lower in glycemic index?
Smoked salmon
Smoked salmon is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Smoked salmon
Smoked salmon is relatively richer in minerals
Which food contains less Sodium?
Filo
Filo contains less Sodium (difference - 189mg)
Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 23mg)
Which food is cheaper?
Filo
Filo is cheaper (difference - $14)
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. 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.