Puff pastry vs. Haddock — In-Depth Nutrition Comparison

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A recap on differences between puff pastry and haddock

Puff pastry has more iron, vitamin B1, manganese, vitamin B2, and vitamin K; however, haddock is higher in vitamin B12, phosphorus, and vitamin B6.
Haddock covers your daily vitamin B12 needs 89% more than puff pastry.
Haddock contains 163 times less vitamin K than puff pastry. Puff pastry contains 16.3µg of vitamin K, while haddock contains 0.1µg.
Haddock has less saturated fat.
The glycemic index of puff pastry is higher.

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

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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.

Puff pastry

Haddock

Contains more IronIron	+1138.1%
Contains more CopperCopper	+342.3%
Contains more ZincZinc	+35%
Contains more ManganeseManganese	+3707.7%

Contains more MagnesiumMagnesium	+62.5%
Contains more CalciumCalcium	+40%
Contains more PotassiumPotassium	+466.1%
Contains more PhosphorusPhosphorus	+363.3%
Contains more SeleniumSelenium	+29.4%

~equal in Sodium ~261mg

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.

Puff pastry

Haddock

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%

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%

~equal in Vitamin C ~0mg

~equal in Vitamin E ~0.55mg

~equal in Vitamin B3 ~4.119mg

All nutrients comparison - raw data values

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