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Sockeye salmon vs. Filo — In-Depth Nutrition Comparison

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The main differences between sockeye salmon and filo

  • Sockeye salmon is richer in vitamin B12, vitamin D, vitamin B6, vitamin B3, phosphorus, and selenium, yet filo is richer in iron, vitamin B1, and folate.
  • Daily need coverage for vitamin B12 for sockeye salmon is 186% higher.
  • Filo contains less cholesterol.
  • Sockeye salmon has a lower glycemic index than filo.

Food types used in this article are Fish, salmon, sockeye, cooked, dry heat and Phyllo dough.

Infographic

Sockeye salmon vs Filo infographic
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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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
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 +140%
Contains more PotassiumPotassium +489.2%
Contains more ZincZinc +12.2%
Contains more PhosphorusPhosphorus +306.7%
Contains less SodiumSodium -81%
Contains more SeleniumSelenium +52.4%
Contains more IronIron +517.3%
Contains more CopperCopper +32.9%
Contains more ManganeseManganese +3561.5%
~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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
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 +1137.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +148.5%
Contains more Vitamin B5Vitamin B5 +321.9%
Contains more Vitamin B6Vitamin B6 +2656.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1531.9%
Contains more Vitamin B1Vitamin B1 +244.6%
Contains more Vitamin B2Vitamin B2 +38.6%
Contains more Vitamin KVitamin K +2400%
Contains more FolateFolate +1157.1%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 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 +273%
Contains more WaterWater +106.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +174.2%
~equal in Fats ~6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 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 -34.1%
Contains more Poly. FatPolyunsaturated fat +43.8%
Contains more Mono. FatMonounsaturated fat +68.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sockeye salmon Filo DV% diff.
Vitamin B12 4.47µg 0µg 186%
Vitamin D 16.7µg 0µg 84%
Vitamin D 670IU 0IU 84%
Vitamin B6 0.827mg 0.03mg 61%
Protein 26.48g 7.1g 39%
Vitamin B3 10.123mg 4.073mg 38%
Iron 0.52mg 3.21mg 34%
Phosphorus 305mg 75mg 33%
Vitamin B1 0.157mg 0.541mg 32%
Selenium 35.5µg 23.3µg 22%
Cholesterol 61mg 0mg 20%
Folate 7µg 88µg 20%
Manganese 0.013mg 0.476mg 20%
Vitamin B5 1.274mg 0.302mg 19%
Choline 112.6mg 6.9mg 19%
Carbs 0g 52.6g 18%
Sodium 92mg 483mg 17%
Potassium 436mg 74mg 11%
Fiber 0g 1.9g 8%
Vitamin B2 0.246mg 0.341mg 7%
Calories 156kcal 299kcal 7%
Vitamin E 0.99mg 0.08mg 6%
Vitamin A 58µg 0µg 6%
Magnesium 36mg 15mg 5%
Monounsaturated fat 1.864g 3.149g 3%
Polyunsaturated fat 1.327g 0.923g 3%
Copper 0.076mg 0.101mg 3%
Saturated fat 0.969g 1.47g 2%
Vitamin K 0.1µg 2.5µg 2%
Fats 5.57g 6g 1%
Zinc 0.55mg 0.49mg 1%
Net carbs 0g 50.7g N/A
Calcium 11mg 11mg 0%
Sugar 0g 0.18g N/A
Trans fat 0.023g N/A
Tryptophan 0.335mg 0.088mg 0%
Threonine 1.247mg 0.194mg 0%
Isoleucine 1.274mg 0.246mg 0%
Leucine 2.185mg 0.49mg 0%
Lysine 2.574mg 0.158mg 0%
Methionine 0.858mg 0.126mg 0%
Phenylalanine 1.086mg 0.359mg 0%
Valine 1.461mg 0.286mg 0%
Histidine 0.711mg 0.159mg 0%
Omega-3 - EPA 0.299g 0g N/A
Omega-3 - DHA 0.56g 0g N/A
Omega-3 - DPA 0.093g 0g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sockeye salmon Filo
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
113%
Sockeye salmon
30%
Filo
Minerals Daily Need Coverage Score
47%
Sockeye salmon
47%
Filo

Comparison summary

Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Sockeye salmon
Sockeye salmon contains less Sodium (difference - 391mg)
Which food is lower in Saturated fat?
Sockeye salmon
Sockeye salmon is lower in Saturated fat (difference - 0.501g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 38)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 61mg)
Which food is cheaper?
Filo
Filo is cheaper (difference - $13)
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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.