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Puff pastry vs. Swordfish — In-Depth Nutrition Comparison

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Important differences between puff pastry and swordfish

  • Puff pastry has more iron, manganese, and vitamin B1; however, swordfish is richer in vitamin D, selenium, vitamin B12, vitamin B6, phosphorus, and vitamin B3.
  • Swordfish's daily need coverage for vitamin D is 111% more.
  • Puff pastry contains 38 times more manganese than swordfish. Puff pastry contains 0.495mg of manganese, while swordfish contains 0.013mg.
  • Puff pastry has a higher glycemic index. The glycemic index of puff pastry is 56, while the glycemic index of swordfish is 0.

The food varieties used in the comparison are Puff pastry, frozen, ready-to-bake, baked and Fish, swordfish, cooked, dry heat.

Infographic

Puff pastry vs Swordfish infographic
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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.
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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more CalciumCalcium +66.7%
Contains more IronIron +477.8%
Contains more CopperCopper +150%
Contains more ManganeseManganese +3707.7%
Contains more MagnesiumMagnesium +118.8%
Contains more PotassiumPotassium +704.8%
Contains more ZincZinc +44.4%
Contains more PhosphorusPhosphorus +406.7%
Contains less SodiumSodium -61.7%
Contains more SeleniumSelenium +179.6%

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% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin B1Vitamin B1 +262.9%
Contains more Vitamin B2Vitamin B2 +309.5%
Contains more Vitamin KVitamin K +16200%
Contains more FolateFolate +2650%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +338.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +143.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +3136.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1150%
~equal in Vitamin C ~0mg

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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more FatsFats +385.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +177.8%
Contains more ProteinProtein +216.9%
Contains more WaterWater +822.4%

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
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains more Mono. FatMonounsaturated fat +149.1%
Contains more Poly. FatPolyunsaturated fat +1524.9%
Contains less Sat. FatSaturated fat -65.3%

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 Swordfish
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Puff pastry Swordfish DV% diff.
Polyunsaturated fat 22.228g 1.368g 139%
Vitamin D 0IU 666IU 83%
Vitamin D 0µg 16.6µg 83%
Selenium 24.5µg 68.5µg 80%
Vitamin B12 0µg 1.62µg 68%
Fats 38.5g 7.93g 47%
Vitamin B6 0.019mg 0.615mg 46%
Phosphorus 60mg 304mg 35%
Vitamin B3 3.8mg 9.254mg 34%
Protein 7.4g 23.45g 32%
Iron 2.6mg 0.45mg 27%
Cholesterol 0mg 78mg 26%
Manganese 0.495mg 0.013mg 21%
Vitamin B1 0.323mg 0.089mg 20%
Calories 558kcal 172kcal 19%
Saturated fat 5.502g 1.911g 16%
Vitamin B2 0.258mg 0.063mg 15%
Carbs 45.7g 0g 15%
Vitamin K 16.3µg 0.1µg 14%
Monounsaturated fat 8.828g 3.544g 13%
Choline 6.2mg 77.5mg 13%
Potassium 62mg 499mg 13%
Folate 55µg 2µg 13%
Vitamin E 0.55mg 2.41mg 12%
Copper 0.115mg 0.046mg 8%
Vitamin B5 0mg 0.417mg 8%
Sodium 253mg 97mg 7%
Fiber 1.5g 0g 6%
Vitamin A 0µg 43µg 5%
Magnesium 16mg 35mg 5%
Zinc 0.54mg 0.78mg 2%
Net carbs 44.2g 0g N/A
Calcium 10mg 6mg 0%
Sugar 0.75g 0g N/A
Trans fat 0.056g N/A
Tryptophan 0.086mg 0.265mg 0%
Threonine 0.198mg 1.035mg 0%
Isoleucine 0.275mg 1.088mg 0%
Leucine 0.514mg 1.919mg 0%
Lysine 0.144mg 2.168mg 0%
Methionine 0.131mg 0.699mg 0%
Phenylalanine 0.367mg 0.922mg 0%
Valine 0.312mg 1.216mg 0%
Histidine 0.158mg 0.695mg 0%
Omega-3 - EPA 0g 0.127g N/A
Omega-3 - DHA 0g 0.772g N/A
Omega-3 - DPA 0g 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Puff pastry Swordfish
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
72%
Swordfish
Minerals Daily Need Coverage Score
43%
Puff pastry
64%
Swordfish

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 0.75g)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 156mg)
Which food is lower in Saturated fat?
Swordfish
Swordfish is lower in Saturated fat (difference - 3.591g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 56)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Puff pastry
Puff pastry is lower in Cholesterol (difference - 78mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.