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  6. Salmon raw vs. Pastry

Salmon raw vs. Pastry — In-Depth Nutrition Comparison

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Summary of differences between salmon raw and pastry

  • Salmon raw has more vitamin B12, vitamin B6, vitamin B5, vitamin B3, selenium, and phosphorus; however, pastry is higher in iron and manganese.
  • Salmon raw covers your daily need for vitamin B12, 133% more than pastry.
  • Pastry has less cholesterol.
  • The glycemic index of pastry is higher.

These are the specific foods used in this comparison Fish, salmon, Atlantic, wild, raw and Puff pastry, frozen, ready-to-bake.

Infographic

Salmon raw vs 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Pastry
Pastry
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.4% 96% 38% 14% 26% 32% 64% 132%
Contains more MagnesiumMagnesium +81.3%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +703.3%
Contains more CopperCopper +119.3%
Contains more ZincZinc +20.8%
Contains more PhosphorusPhosphorus +233.3%
Contains less SodiumSodium -82.3%
Contains more SeleniumSelenium +50.8%
Contains more IronIron +220%
Contains more ManganeseManganese +2950%

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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Pastry
Pastry
5
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% 100% 65% 78% 0% 4.8% 0% 40% 59% 3.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +34.3%
Contains more Vitamin B3Vitamin B3 +88.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +3795.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +76.1%
Contains more FolateFolate +212%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Salmon raw Pastry DV% diff.
Vitamin B12 3.18µg 0µg 133%
Vitamin B6 0.818mg 0.021mg 61%
Fats 6.34g 38.1g 49%
Monounsaturated fat 2.103g 21.597g 49%
Saturated fat 0.981g 9.643g 39%
Vitamin B5 1.664mg 0mg 33%
Protein 19.84g 7.3g 25%
Vitamin B3 7.86mg 4.168mg 23%
Iron 0.8mg 2.56mg 22%
Selenium 36.5µg 24.2µg 22%
Manganese 0.016mg 0.488mg 21%
Phosphorus 200mg 60mg 20%
Calories 142kcal 551kcal 20%
Cholesterol 55mg 0mg 18%
Polyunsaturated fat 2.539g 4.894g 16%
Carbs 0g 45.1g 15%
Copper 0.25mg 0.114mg 15%
Vitamin B1 0.226mg 0.398mg 14%
Folate 25µg 78µg 13%
Potassium 490mg 61mg 13%
Vitamin K 16.1µg 13%
Sodium 44mg 249mg 9%
Vitamin B2 0.38mg 0.283mg 7%
Fiber 0g 1.5g 6%
Vitamin E 0.54mg 4%
Magnesium 29mg 16mg 3%
Zinc 0.64mg 0.53mg 1%
Choline 6.4mg 1%
Vitamin A 12µg 0µg 1%
Net carbs 0g 43.6g N/A
Calcium 12mg 10mg 0%
Sugar 0.74g N/A
Tryptophan 0.222mg 0.085mg 0%
Threonine 0.87mg 0.196mg 0%
Isoleucine 0.914mg 0.272mg 0%
Leucine 1.613mg 0.508mg 0%
Lysine 1.822mg 0.142mg 0%
Methionine 0.587mg 0.129mg 0%
Phenylalanine 0.775mg 0.362mg 0%
Valine 1.022mg 0.308mg 0%
Histidine 0.584mg 0.156mg 0%
Omega-3 - EPA 0.321g 0g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - DPA 0.287g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Pastry
Pastry
2
7% 38% 45% 9%
Protein: 7.3 g
Fats: 38.1 g
Carbs: 45.1 g
Water: 8.5 g
Other: 1 g
Contains more ProteinProtein +171.8%
Contains more WaterWater +705.9%
Contains more OtherOther +432%
Contains more FatsFats +500.9%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Pastry
Pastry
2
27% 60% 14%
Saturated fat: Sat. Fat 9.643 g
Monounsaturated fat: Mono. Fat 21.597 g
Polyunsaturated fat: Poly. Fat 4.894 g
Contains less Sat. FatSaturated fat -89.8%
Contains more Mono. FatMonounsaturated fat +927%
Contains more Poly. FatPolyunsaturated fat +92.8%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/nutrients
  2. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/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.