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  6. Pastry vs. Sardines

Pastry vs. Sardines — In-Depth Nutrition Comparison

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A recap on differences between pastry and sardines

  • Pastry is higher in vitamin B1, folate, and manganese, yet sardines are higher in vitamin B12, phosphorus, selenium, calcium, and vitamin B5.
  • Sardines cover your daily vitamin B12 needs 373% more than pastry.
  • Pastry contains 8 times more folate than sardines. While pastry contains 78µg of folate, sardines contain only 10µg.
  • The amount of saturated fat in sardines is lower.
  • The glycemic index of sardines is lower.

Food varieties used in this article are Puff pastry, frozen, ready-to-bake and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Pastry vs Sardines 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains less SodiumSodium -18.9%
Contains more ManganeseManganese +351.9%
Contains more MagnesiumMagnesium +143.8%
Contains more CalciumCalcium +3720%
Contains more PotassiumPotassium +550.8%
Contains more IronIron +14.1%
Contains more CopperCopper +63.2%
Contains more ZincZinc +147.2%
Contains more PhosphorusPhosphorus +716.7%
Contains more SeleniumSelenium +117.8%

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.
Pastry
Pastry
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% 11% 0% 100% 65% 78% 0% 4.8% 0% 40% 59% 3.5%
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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin B1Vitamin B1 +397.5%
Contains more Vitamin B2Vitamin B2 +24.7%
Contains more Vitamin KVitamin K +519.2%
Contains more FolateFolate +680%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +277.8%
Contains more Vitamin B3Vitamin B3 +25.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +695.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1071.9%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Pastry Sardines DV% diff.
Vitamin B12 0µg 8.94µg 373%
Phosphorus 60mg 490mg 61%
Selenium 24.2µg 52.7µg 52%
Cholesterol 0mg 142mg 47%
Monounsaturated fat 21.597g 3.869g 44%
Fats 38.1g 11.45g 41%
Saturated fat 9.643g 1.528g 37%
Calcium 10mg 382mg 37%
Protein 7.3g 24.62g 35%
Vitamin B1 0.398mg 0.08mg 27%
Vitamin D 193IU 24%
Vitamin D 4.8µg 24%
Folate 78µg 10µg 17%
Manganese 0.488mg 0.108mg 17%
Calories 551kcal 208kcal 17%
Carbs 45.1g 0g 15%
Vitamin B5 0mg 0.642mg 13%
Choline 6.4mg 75mg 12%
Vitamin K 16.1µg 2.6µg 11%
Vitamin B6 0.021mg 0.167mg 11%
Vitamin E 0.54mg 2.04mg 10%
Potassium 61mg 397mg 10%
Copper 0.114mg 0.186mg 8%
Zinc 0.53mg 1.31mg 7%
Vitamin B3 4.168mg 5.245mg 7%
Fiber 1.5g 0g 6%
Iron 2.56mg 2.92mg 5%
Magnesium 16mg 39mg 5%
Vitamin B2 0.283mg 0.227mg 4%
Vitamin A 0µg 32µg 4%
Sodium 249mg 307mg 3%
Polyunsaturated fat 4.894g 5.148g 2%
Net carbs 43.6g 0g N/A
Sugar 0.74g 0g N/A
Tryptophan 0.085mg 0.276mg 0%
Threonine 0.196mg 1.079mg 0%
Isoleucine 0.272mg 1.134mg 0%
Leucine 0.508mg 2.001mg 0%
Lysine 0.142mg 2.26mg 0%
Methionine 0.129mg 0.729mg 0%
Phenylalanine 0.362mg 0.961mg 0%
Valine 0.308mg 1.268mg 0%
Histidine 0.156mg 0.725mg 0%
Omega-3 - EPA 0g 0.473g N/A
Omega-3 - DHA 0g 0.509g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more FatsFats +232.8%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +237.3%
Contains more WaterWater +601.3%
Contains more OtherOther +332%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pastry
Pastry
1
27% 60% 14%
Saturated fat: Sat. Fat 9.643 g
Monounsaturated fat: Mono. Fat 21.597 g
Polyunsaturated fat: Poly. Fat 4.894 g
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains more Mono. FatMonounsaturated fat +458.2%
Contains less Sat. FatSaturated fat -84.2%
~equal in Polyunsaturated fat ~5.148g

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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. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/nutrients
  2. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.