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Haddock vs. Puff pastry — In-Depth Nutrition Comparison

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A recap on differences between haddock and puff pastry

  • Haddock has more vitamin B12, phosphorus, and vitamin B6; however, puff pastry is higher in iron, vitamin B1, manganese, vitamin B2, and vitamin K.
  • Haddock covers your daily vitamin B12 needs 89% more than puff pastry.
  • The glycemic index of puff pastry is higher.

Food varieties used in this article are Fish, haddock, cooked, dry heat and Puff pastry, frozen, ready-to-bake, baked.

Infographic

Haddock vs Puff pastry 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 19% 4.2% 31% 7.9% 8.7% 11% 119% 34% 1.7% 173%
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 +62.5%
Contains more CalciumCalcium +40%
Contains more PotassiumPotassium +466.1%
Contains more PhosphorusPhosphorus +363.3%
Contains more SeleniumSelenium +29.4%
Contains more IronIron +1138.1%
Contains more CopperCopper +342.3%
Contains more ZincZinc +35%
Contains more ManganeseManganese +3707.7%
~equal in Sodium ~253mg

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% 7% 11% 9% 5.8% 16% 77% 30% 75% 266% 0.25% 9.8% 43%
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 DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1621.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1183.9%
Contains more Vitamin B1Vitamin B1 +1304.3%
Contains more Vitamin B2Vitamin B2 +273.9%
Contains more Vitamin KVitamin K +16200%
Contains more FolateFolate +323.1%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.55mg
~equal in Vitamin B3 ~3.8mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 80%
Protein: 19.99 g
Fats: 0.55 g
Carbs: 0 g
Water: 79.65 g
Other: 0 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 +170.1%
Contains more WaterWater +976.4%
Contains more FatsFats +6900%
Contains more CarbsCarbs +∞%
~equal in Other ~1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 19% 52%
Saturated fat: Sat. Fat 0.111 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.204 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 -98%
Contains more Mono. FatMonounsaturated fat +11829.7%
Contains more Poly. FatPolyunsaturated fat +10796.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Haddock Puff pastry DV% diff.
Polyunsaturated fat 0.204g 22.228g 147%
Vitamin B12 2.13µg 0µg 89%
Fats 0.55g 38.5g 58%
Phosphorus 278mg 60mg 31%
Iron 0.21mg 2.6mg 30%
Protein 19.99g 7.4g 25%
Vitamin B1 0.023mg 0.323mg 25%
Saturated fat 0.111g 5.502g 25%
Vitamin B6 0.327mg 0.019mg 24%
Calories 90kcal 558kcal 23%
Cholesterol 66mg 0mg 22%
Monounsaturated fat 0.074g 8.828g 22%
Manganese 0.013mg 0.495mg 21%
Carbs 0g 45.7g 15%
Vitamin B2 0.069mg 0.258mg 15%
Vitamin K 0.1µg 16.3µg 14%
Choline 79.6mg 6.2mg 13%
Selenium 31.7µg 24.5µg 13%
Folate 13µg 55µg 11%
Vitamin B5 0.494mg 0mg 10%
Copper 0.026mg 0.115mg 10%
Potassium 351mg 62mg 9%
Fiber 0g 1.5g 6%
Vitamin D 23IU 0IU 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B3 4.119mg 3.8mg 2%
Vitamin A 21µg 0µg 2%
Magnesium 26mg 16mg 2%
Zinc 0.4mg 0.54mg 1%
Net carbs 0g 44.2g N/A
Calcium 14mg 10mg 0%
Sugar 0g 0.75g N/A
Sodium 261mg 253mg 0%
Vitamin E 0.55mg 0.55mg 0%
Trans fat 0.005g N/A
Tryptophan 0.26mg 0.086mg 0%
Threonine 1.015mg 0.198mg 0%
Isoleucine 1.067mg 0.275mg 0%
Leucine 1.882mg 0.514mg 0%
Lysine 2.126mg 0.144mg 0%
Methionine 0.686mg 0.131mg 0%
Phenylalanine 0.904mg 0.367mg 0%
Valine 1.193mg 0.312mg 0%
Histidine 0.682mg 0.158mg 0%
Omega-3 - EPA 0.051g 0g N/A
Omega-3 - DHA 0.109g 0g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Haddock Puff pastry
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
42%
Haddock
24%
Puff pastry
Minerals Daily Need Coverage Score
41%
Haddock
43%
Puff pastry

Comparison summary

Which food is lower in Cholesterol?
Puff pastry
Puff pastry is lower in Cholesterol (difference - 66mg)
Which food contains less Sodium?
Puff pastry
Puff pastry contains less Sodium (difference - 8mg)
Which food is cheaper?
Puff pastry
Puff pastry is cheaper (difference - $16)
Which food is lower in Sugar?
Haddock
Haddock is lower in Sugar (difference - 0.75g)
Which food is lower in Saturated fat?
Haddock
Haddock is lower in Saturated fat (difference - 5.391g)
Which food is lower in glycemic index?
Haddock
Haddock is lower in glycemic index (difference - 56)
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.
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. Haddock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174198/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.