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  6. Puff pastry vs. Halibut raw

Puff pastry vs. Halibut raw — In-Depth Nutrition Comparison

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How are puff pastry and halibut raw different?

  • Puff pastry is higher in iron, vitamin B1, and manganese; however, halibut raw is richer in vitamin D, vitamin B1,2, vitamin B6, selenium, and phosphorus.
  • Daily need coverage for vitamin D for halibut raw is 183% higher.
  • Puff pastry contains 41 times more manganese than halibut raw. While puff pastry contains 0.495mg of manganese, halibut raw contains only 0.012mg.
  • Halibut raw has less saturated fat.
  • Halibut raw has a lower glycemic index (0) than puff pastry (56).

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

Infographic

Puff 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.
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% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Contains more CalciumCalcium +233.3%
Contains more IronIron +293.9%
Contains more CopperCopper +283.3%
Contains more ZincZinc +35%
Contains more ManganeseManganese +4025%
Contains more MagnesiumMagnesium +62.5%
Contains more PotassiumPotassium +332.3%
Contains more PhosphorusPhosphorus +173.3%
Contains less SodiumSodium -68.4%
Contains more SeleniumSelenium +49%

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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Contains more Vitamin B1Vitamin B1 +438.3%
Contains more Vitamin B2Vitamin B2 +222.5%
Contains more Vitamin B3Vitamin B3 +153.3%
Contains more Vitamin KVitamin K +16200%
Contains more FolateFolate +5400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +32.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +2110.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +896.8%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Puff pastry Halibut raw DV% diff.
Polyunsaturated fat 22.228g 1.367g 139%
Vitamin D 0IU 1097IU 137%
Vitamin D 0µg 27.4µg 137%
Vitamin B12 0µg 1µg 42%
Fats 38.5g 13.84g 38%
Vitamin B6 0.019mg 0.42mg 31%
Iron 2.6mg 0.66mg 24%
Selenium 24.5µg 36.5µg 22%
Vitamin B1 0.323mg 0.06mg 22%
Manganese 0.495mg 0.012mg 21%
Calories 558kcal 186kcal 19%
Phosphorus 60mg 164mg 15%
Cholesterol 0mg 46mg 15%
Carbs 45.7g 0g 15%
Folate 55µg 1µg 14%
Saturated fat 5.502g 2.419g 14%
Vitamin B3 3.8mg 1.5mg 14%
Protein 7.4g 14.37g 14%
Vitamin K 16.3µg 0.1µg 14%
Vitamin B2 0.258mg 0.08mg 14%
Choline 6.2mg 61.8mg 10%
Copper 0.115mg 0.03mg 9%
Sodium 253mg 80mg 8%
Fiber 1.5g 0g 6%
Potassium 62mg 268mg 6%
Vitamin B5 0mg 0.25mg 5%
Vitamin A 0µg 14µg 2%
Magnesium 16mg 26mg 2%
Vitamin E 0.55mg 0.73mg 1%
Monounsaturated fat 8.828g 8.378g 1%
Zinc 0.54mg 0.4mg 1%
Calcium 10mg 3mg 1%
Net carbs 44.2g 0g N/A
Sugar 0.75g 0g N/A
Tryptophan 0.086mg 0.161mg 0%
Threonine 0.198mg 0.63mg 0%
Isoleucine 0.275mg 0.662mg 0%
Leucine 0.514mg 1.168mg 0%
Lysine 0.144mg 1.32mg 0%
Methionine 0.131mg 0.425mg 0%
Phenylalanine 0.367mg 0.561mg 0%
Valine 0.312mg 0.74mg 0%
Histidine 0.158mg 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

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
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 +178.2%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +94.2%
Contains more WaterWater +849.6%
Contains more OtherOther +52%

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
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 Poly. FatPolyunsaturated fat +1526%
Contains less Sat. FatSaturated fat -56%
~equal in Monounsaturated fat ~8.378g

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. 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.