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Puff pastry vs. Fish oil — In-Depth Nutrition Comparison

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Differences between puff pastry and fish oil

  • Puff pastry is higher than fish oil in selenium, iron, vitamin B1, vitamin B3, manganese, vitamin B2, folate, and copper.
  • Fish oil's daily need coverage for cholesterol is 255% higher.
  • Puff pastry has less saturated fat.
  • Fish oil has a lower glycemic index (0) than puff pastry (56).

The food types used in this comparison are Puff pastry, frozen, ready-to-bake, baked and Fish oil, herring.

Infographic

Puff pastry vs Fish oil 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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%
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0mg
~equal in Vitamin B12 ~0µg

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +159.7%

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
23% 61% 17%
Saturated fat: Sat. Fat 21.29 g
Monounsaturated fat: Mono. Fat 56.564 g
Polyunsaturated fat: Poly. Fat 15.604 g
Contains less Sat. FatSaturated fat -74.2%
Contains more Poly. FatPolyunsaturated fat +42.5%
Contains more Mono. FatMonounsaturated fat +540.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Puff pastry Fish oil DV% diff.
Cholesterol 0mg 766mg 255%
Monounsaturated fat 8.828g 56.564g 119%
Fats 38.5g 100g 95%
Saturated fat 5.502g 21.29g 72%
Selenium 24.5µg 0µg 45%
Polyunsaturated fat 22.228g 15.604g 44%
Iron 2.6mg 0mg 33%
Vitamin B1 0.323mg 0mg 27%
Vitamin B3 3.8mg 0mg 24%
Manganese 0.495mg 0mg 22%
Vitamin B2 0.258mg 0mg 20%
Calories 558kcal 902kcal 17%
Protein 7.4g 0g 15%
Carbs 45.7g 0g 15%
Vitamin K 16.3µg 14%
Folate 55µg 0µg 14%
Copper 0.115mg 0mg 13%
Sodium 253mg 0mg 11%
Phosphorus 60mg 0mg 9%
Fiber 1.5g 0g 6%
Zinc 0.54mg 0mg 5%
Magnesium 16mg 0mg 4%
Vitamin E 0.55mg 4%
Potassium 62mg 0mg 2%
Vitamin B6 0.019mg 0mg 1%
Calcium 10mg 0mg 1%
Choline 6.2mg 1%
Net carbs 44.2g 0g N/A
Sugar 0.75g N/A
Tryptophan 0.086mg 0%
Threonine 0.198mg 0%
Isoleucine 0.275mg 0%
Leucine 0.514mg 0%
Lysine 0.144mg 0%
Methionine 0.131mg 0%
Phenylalanine 0.367mg 0%
Valine 0.312mg 0%
Histidine 0.158mg 0%
Omega-3 - EPA 0g 6.273g N/A
Omega-3 - DHA 0g 4.206g N/A
Omega-3 - DPA 0g 0.619g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Puff pastry Fish oil
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
24%
Puff pastry
0%
Fish oil
Minerals Daily Need Coverage Score
43%
Puff pastry
0%
Fish oil

Comparison summary

Which food is lower in Cholesterol?
Puff pastry
Puff pastry is lower in Cholesterol (difference - 766mg)
Which food is lower in Saturated fat?
Puff pastry
Puff pastry is lower in Saturated fat (difference - 15.788g)
Which food is cheaper?
Puff pastry
Puff pastry is cheaper (difference - $5)
Which food is richer in minerals?
Puff pastry
Puff pastry is relatively richer in minerals
Which food is richer in vitamins?
Puff pastry
Puff pastry is relatively richer in vitamins
Which food is lower in Sugar?
Fish oil
Fish oil is lower in Sugar (difference - 0.75g)
Which food contains less Sodium?
Fish oil
Fish oil contains less Sodium (difference - 253mg)
Which food is lower in glycemic index?
Fish oil
Fish oil is lower in glycemic index (difference - 56)

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. Fish oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172340/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.