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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.

Infographic

Puff pastry vs Haddock 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 19% 4.2% 31% 7.9% 8.7% 11% 119% 34% 1.7% 173%
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.
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% 7% 11% 9% 5.8% 16% 77% 30% 75% 266% 0.25% 9.8% 43%
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

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
20% 80%
Protein: 19.99 g
Fats: 0.55 g
Carbs: 0 g
Water: 79.65 g
Other: 0 g
Contains more FatsFats +6900%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-626.3%
Contains more ProteinProtein +170.1%
Contains more WaterWater +976.4%

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
29% 19% 52%
Saturated fat: Sat. Fat 0.111 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.204 g
Contains more Mono. FatMonounsaturated fat +11829.7%
Contains more Poly. FatPolyunsaturated fat +10796.1%
Contains less Sat. FatSaturated fat -98%

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 Haddock
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Lower in Sugar 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 Puff pastry Haddock 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Puff pastry Haddock
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
42%
Haddock
Minerals Daily Need Coverage Score
43%
Puff pastry
41%
Haddock

Comparison summary

Which food is lower in Cholesterol?
Puff pastry
Puff pastry is lower in Cholesterol (difference - 66mg)
Which food contains less Sodium?
Puff pastry
Puff pastry contains less Sodium (difference - 8mg)
Which food is cheaper?
Puff pastry
Puff pastry is cheaper (difference - $16)
Which food is lower in Sugar?
Haddock
Haddock is lower in Sugar (difference - 0.75g)
Which food is lower in Saturated fat?
Haddock
Haddock is lower in Saturated fat (difference - 5.391g)
Which food is lower in glycemic index?
Haddock
Haddock is lower in glycemic index (difference - 56)
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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/nutrients
  2. Haddock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174198/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.