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Pastry vs. Halibut raw — In-Depth Nutrition Comparison

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A recap on differences between pastry and halibut raw

  • Pastry is higher in vitamin B1, iron, manganese, folate, vitamin B3, and vitamin B2, yet halibut raw is higher in vitamin B12, vitamin B6, and selenium.
  • Halibut raw covers your daily vitamin B12 needs 42% more than pastry.
  • Pastry contains 78 times more folate than halibut raw. While pastry contains 78µg of folate, halibut raw contains only 1µg.
  • The amount of saturated fat in halibut raw is lower.
  • The glycemic index of halibut raw is lower.

Food varieties used in this article are Puff pastry, frozen, ready-to-bake and Fish, halibut, Greenland, raw.

Infographic

Pastry vs Halibut raw 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
5
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 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Contains more CalciumCalcium +233.3%
Contains more IronIron +287.9%
Contains more CopperCopper +280%
Contains more ZincZinc +32.5%
Contains more ManganeseManganese +3966.7%
Contains more MagnesiumMagnesium +62.5%
Contains more PotassiumPotassium +339.3%
Contains more PhosphorusPhosphorus +173.3%
Contains less SodiumSodium -67.9%
Contains more SeleniumSelenium +50.8%

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
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%
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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Contains more Vitamin B1Vitamin B1 +563.3%
Contains more Vitamin B2Vitamin B2 +253.8%
Contains more Vitamin B3Vitamin B3 +177.9%
Contains more Vitamin KVitamin K +16000%
Contains more FolateFolate +7700%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +35.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1900%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +865.6%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more FatsFats +175.3%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +96.8%
Contains more WaterWater +726.7%
Contains more OtherOther +52%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 g
Contains more Mono. FatMonounsaturated fat +157.8%
Contains more Poly. FatPolyunsaturated fat +258%
Contains less Sat. FatSaturated fat -74.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pastry Halibut raw
Lower in Cholesterol ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium 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 Pastry Halibut raw DV% diff.
Vitamin D 1097IU 137%
Vitamin D 27.4µg 137%
Vitamin B12 0µg 1µg 42%
Fats 38.1g 13.84g 37%
Monounsaturated fat 21.597g 8.378g 33%
Saturated fat 9.643g 2.419g 33%
Vitamin B6 0.021mg 0.42mg 31%
Vitamin B1 0.398mg 0.06mg 28%
Polyunsaturated fat 4.894g 1.367g 24%
Iron 2.56mg 0.66mg 24%
Selenium 24.2µg 36.5µg 22%
Manganese 0.488mg 0.012mg 21%
Folate 78µg 1µg 19%
Calories 551kcal 186kcal 18%
Vitamin B3 4.168mg 1.5mg 17%
Vitamin B2 0.283mg 0.08mg 16%
Cholesterol 0mg 46mg 15%
Carbs 45.1g 0g 15%
Phosphorus 60mg 164mg 15%
Protein 7.3g 14.37g 14%
Vitamin K 16.1µg 0.1µg 13%
Choline 6.4mg 61.8mg 10%
Copper 0.114mg 0.03mg 9%
Sodium 249mg 80mg 7%
Potassium 61mg 268mg 6%
Fiber 1.5g 0g 6%
Vitamin B5 0mg 0.25mg 5%
Magnesium 16mg 26mg 2%
Vitamin A 0µg 14µg 2%
Calcium 10mg 3mg 1%
Zinc 0.53mg 0.4mg 1%
Vitamin E 0.54mg 0.73mg 1%
Net carbs 43.6g 0g N/A
Sugar 0.74g 0g N/A
Tryptophan 0.085mg 0.161mg 0%
Threonine 0.196mg 0.63mg 0%
Isoleucine 0.272mg 0.662mg 0%
Leucine 0.508mg 1.168mg 0%
Lysine 0.142mg 1.32mg 0%
Methionine 0.129mg 0.425mg 0%
Phenylalanine 0.362mg 0.561mg 0%
Valine 0.308mg 0.74mg 0%
Histidine 0.156mg 0.423mg 0%
Omega-3 - EPA 0g 0.526g N/A
Omega-3 - DHA 0g 0.393g N/A
Omega-3 - DPA 0g 0.089g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastry Halibut raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
28%
Pastry
59%
Halibut raw
Minerals Daily Need Coverage Score
42%
Pastry
37%
Halibut raw

Comparison summary

Which food is lower in Cholesterol?
Pastry
Pastry is lower in Cholesterol (difference - 46mg)
Which food is cheaper?
Pastry
Pastry is cheaper (difference - $5)
Which food is lower in Sugar?
Halibut raw
Halibut raw is lower in Sugar (difference - 0.74g)
Which food contains less Sodium?
Halibut raw
Halibut raw contains less Sodium (difference - 169mg)
Which food is lower in Saturated fat?
Halibut raw
Halibut raw is lower in Saturated fat (difference - 7.224g)
Which food is lower in glycemic index?
Halibut raw
Halibut raw is lower in glycemic index (difference - 59)
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. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/nutrients
  2. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.