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  6. Mackerel vs. Puff pastry

Mackerel vs. Puff pastry — In-Depth Nutrition Comparison

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Differences between mackerel and puff pastry

  • Mackerel is higher in vitamin B12, vitamin D, selenium, vitamin B6, phosphorus, and choline; however, puff pastry is richer in vitamin B1 and iron.
  • Mackerel's daily need coverage for vitamin B12 is 500% higher.
  • Puff pastry has less cholesterol.
  • Mackerel has a lower glycemic index (0) than puff pastry (56).

The food types used in this comparison are Fish, mackerel, salted and Puff pastry, frozen, ready-to-bake, baked.

Infographic

Mackerel vs Puff pastry 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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
Contains more MagnesiumMagnesium +275%
Contains more CalciumCalcium +560%
Contains more PotassiumPotassium +738.7%
Contains more ZincZinc +103.7%
Contains more PhosphorusPhosphorus +323.3%
Contains more SeleniumSelenium +199.6%
Contains more IronIron +85.7%
Contains more CopperCopper +15%
Contains less SodiumSodium -94.3%

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% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
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% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +332.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +2057.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1538.7%
Contains more Vitamin B1Vitamin B1 +1515%
Contains more Vitamin B2Vitamin B2 +35.8%
Contains more Vitamin B3Vitamin B3 +15.2%
Contains more Vitamin KVitamin K +109%
Contains more FolateFolate +266.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0mg

All nutrients comparison - raw data values

Nutrient Mackerel Puff pastry DV% diff.
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 253mg 182%
Vitamin D 1006IU 0IU 126%
Vitamin D 25.2µg 0µg 126%
Polyunsaturated fat 6.21g 22.228g 107%
Selenium 73.4µg 24.5µg 89%
Cholesterol 95mg 0mg 32%
Vitamin B6 0.41mg 0.019mg 30%
Phosphorus 254mg 60mg 28%
Vitamin B1 0.02mg 0.323mg 25%
Protein 18.5g 7.4g 22%
Manganese 0.495mg 22%
Fats 25.1g 38.5g 21%
Choline 101.6mg 6.2mg 17%
Carbs 0g 45.7g 15%
Iron 1.4mg 2.6mg 15%
Calories 305kcal 558kcal 13%
Potassium 520mg 62mg 13%
Vitamin E 2.38mg 0.55mg 12%
Folate 15µg 55µg 10%
Magnesium 60mg 16mg 10%
Saturated fat 7.148g 5.502g 7%
Vitamin K 7.8µg 16.3µg 7%
Fiber 0g 1.5g 6%
Calcium 66mg 10mg 6%
Vitamin A 47µg 0µg 5%
Zinc 1.1mg 0.54mg 5%
Vitamin B2 0.19mg 0.258mg 5%
Vitamin B3 3.3mg 3.8mg 3%
Copper 0.1mg 0.115mg 2%
Monounsaturated fat 8.32g 8.828g 1%
Net carbs 0g 44.2g N/A
Sugar 0g 0.75g N/A
Tryptophan 0.086mg 0%
Threonine 0.198mg 0%
Isoleucine 0.275mg 0%
Leucine 0.514mg 0%
Lysine 0.144mg 0%
Methionine 0.131mg 0%
Phenylalanine 0.367mg 0%
Valine 0.312mg 0%
Histidine 0.158mg 0%
Omega-3 - EPA 1.619g 0g N/A
Omega-3 - DHA 2.965g 0g N/A
Omega-3 - DPA 0.391g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more ProteinProtein +150%
Contains more WaterWater +481.1%
Contains more OtherOther +1240%
Contains more FatsFats +53.4%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
Contains less Sat. FatSaturated fat -23%
Contains more Poly. FatPolyunsaturated fat +257.9%
~equal in Monounsaturated fat ~8.828g

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/nutrients
  2. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.