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  6. Puff pastry vs. Cod

Puff pastry vs. Cod — In-Depth Nutrition Comparison

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What are the main differences between puff pastry and cod?

  • Puff pastry is richer in iron, manganese, vitamin B1, and vitamin B2, yet cod is richer in vitamin B5, vitamin B1,2, phosphorus, vitamin B6, and selenium.
  • Cod's daily need coverage for vitamin B5 is 3060% higher.
  • Puff pastry has 42 times more saturated fat than cod. Puff pastry has 5.502g of saturated fat, while cod has 0.131g.
  • Cod has a lower glycemic index than puff pastry.

We used Puff pastry, frozen, ready-to-bake, baked and Fish, cod, Atlantic, raw types in this comparison.

Infographic

Puff pastry vs Cod 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 11% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
Cod
Cod
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more IronIron +584.2%
Contains more CopperCopper +310.7%
Contains more ZincZinc +20%
Contains more ManganeseManganese +3200%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +60%
Contains more PotassiumPotassium +566.1%
Contains more PhosphorusPhosphorus +238.3%
Contains less SodiumSodium -78.7%
Contains more SeleniumSelenium +35.1%

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% 0% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
Cod
Cod
8
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin B1Vitamin B1 +325%
Contains more Vitamin B2Vitamin B2 +296.9%
Contains more Vitamin B3Vitamin B3 +84.2%
Contains more Vitamin KVitamin K +16200%
Contains more FolateFolate +685.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +16.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1189.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +951.6%

All nutrients comparison - raw data values

Nutrient Puff pastry Cod DV% diff.
Vitamin B5 0mg 153mg 3060%
Polyunsaturated fat 22.228g 0.231g 147%
Fats 38.5g 0.67g 58%
Vitamin B12 0µg 0.91µg 38%
Iron 2.6mg 0.38mg 28%
Calories 558kcal 82kcal 24%
Saturated fat 5.502g 0.131g 24%
Monounsaturated fat 8.828g 0.094g 22%
Protein 7.4g 17.81g 21%
Manganese 0.495mg 0.015mg 21%
Vitamin B1 0.323mg 0.076mg 21%
Phosphorus 60mg 203mg 20%
Vitamin B6 0.019mg 0.245mg 17%
Selenium 24.5µg 33.1µg 16%
Carbs 45.7g 0g 15%
Vitamin B2 0.258mg 0.065mg 15%
Vitamin K 16.3µg 0.1µg 14%
Cholesterol 0mg 43mg 14%
Folate 55µg 7µg 12%
Choline 6.2mg 65.2mg 11%
Vitamin B3 3.8mg 2.063mg 11%
Potassium 62mg 413mg 10%
Copper 0.115mg 0.028mg 10%
Sodium 253mg 54mg 9%
Fiber 1.5g 0g 6%
Vitamin D 0µg 0.9µg 5%
Vitamin D 0IU 36IU 5%
Magnesium 16mg 32mg 4%
Calcium 10mg 16mg 1%
Vitamin C 0mg 1mg 1%
Zinc 0.54mg 0.45mg 1%
Vitamin A 0µg 12µg 1%
Vitamin E 0.55mg 0.64mg 1%
Net carbs 44.2g 0g N/A
Sugar 0.75g 0g N/A
Tryptophan 0.086mg 0.199mg 0%
Threonine 0.198mg 0.781mg 0%
Isoleucine 0.275mg 0.821mg 0%
Leucine 0.514mg 1.447mg 0%
Lysine 0.144mg 1.635mg 0%
Methionine 0.131mg 0.527mg 0%
Phenylalanine 0.367mg 0.695mg 0%
Valine 0.312mg 0.917mg 0%
Histidine 0.158mg 0.524mg 0%
Omega-3 - EPA 0g 0.064g N/A
Omega-3 - DHA 0g 0.12g N/A
Omega-3 - DPA 0g 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more FatsFats +5646.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +233.3%
Contains more ProteinProtein +140.7%
Contains more WaterWater +997.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains more Mono. FatMonounsaturated fat +9291.5%
Contains more Poly. FatPolyunsaturated fat +9522.5%
Contains less Sat. FatSaturated fat -97.6%

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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/nutrients
  2. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.