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.
The food varieties used in the comparison are Puff pastry, frozen, ready-to-bake, baked and Fish, swordfish, 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.
Contains
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Calcium
+66.7%
Contains
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Iron
+477.8%
Contains
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Copper
+150%
Contains
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Manganese
+3707.7%
Contains
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Magnesium
+118.8%
Contains
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Phosphorus
+406.7%
Contains
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Potassium
+704.8%
Contains
less
Sodium
-61.7%
Contains
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Zinc
+44.4%
Contains
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Selenium
+179.6%
Contains
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Calcium
+66.7%
Contains
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Iron
+477.8%
Contains
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Copper
+150%
Contains
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Manganese
+3707.7%
Contains
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Magnesium
+118.8%
Contains
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Phosphorus
+406.7%
Contains
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Potassium
+704.8%
Contains
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Sodium
-61.7%
Contains
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Zinc
+44.4%
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Selenium
+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.
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Contains
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Vitamin B1
+262.9%
Contains
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Vitamin B2
+309.5%
Contains
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Folate
+2650%
Contains
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Vitamin K
+16200%
Contains
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Vitamin A
+12800%
Contains
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Vitamin E
+338.2%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B3
+143.5%
Contains
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Vitamin B5
+∞%
Contains
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Vitamin B6
+3136.8%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin B1
+262.9%
Contains
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Vitamin B2
+309.5%
Contains
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Folate
+2650%
Contains
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Vitamin K
+16200%
Contains
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Vitamin A
+12800%
Contains
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Vitamin E
+338.2%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B3
+143.5%
Contains
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Vitamin B5
+∞%
Contains
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Vitamin B6
+3136.8%
Contains
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+385.5%
Contains
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Carbs
+∞%
Contains
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Other
+177.8%
Contains
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Protein
+216.9%
Contains
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Water
+822.4%
Protein:
7.4 g
Fats:
38.5 g
Carbs:
45.7 g
Water:
7.4 g
Other:
1 g
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
Contains
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Fats
+385.5%
Contains
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Carbs
+∞%
Contains
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Other
+177.8%
Contains
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Protein
+216.9%
Contains
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Water
+822.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+149.1%
Contains
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Polyunsaturated fat
+1524.9%
Contains
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Saturated Fat
-65.3%
Saturated Fat:
5.502 g
Monounsaturated Fat:
8.828 g
Polyunsaturated fat:
22.228 g
Saturated Fat:
1.911 g
Monounsaturated Fat:
3.544 g
Polyunsaturated fat:
1.368 g
Contains
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Monounsaturated Fat
+149.1%
Contains
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Polyunsaturated fat
+1524.9%
Contains
less
Saturated 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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 44.2g | 0g |
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| Protein | 7.4g | 23.45g |
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| Fats | 38.5g | 7.93g |
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| Carbs | 45.7g | 0g |
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| Calories | 558kcal | 172kcal |
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| Sugar | 0.75g | 0g |
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| Fiber | 1.5g | 0g |
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| Calcium | 10mg | 6mg |
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| Iron | 2.6mg | 0.45mg |
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| Magnesium | 16mg | 35mg |
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| Phosphorus | 60mg | 304mg |
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| Potassium | 62mg | 499mg |
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| Sodium | 253mg | 97mg |
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| Zinc | 0.54mg | 0.78mg |
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| Copper | 0.115mg | 0.046mg |
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| Manganese | 0.495mg | 0.013mg |
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| Selenium | 24.5µg | 68.5µg |
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| Vitamin A | 1IU | 129IU |
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| Vitamin A RAE | 0µg | 43µg |
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| Vitamin E | 0.55mg | 2.41mg |
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| Vitamin D | 0IU | 666IU |
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| Vitamin D | 0µg | 16.6µg |
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| Vitamin B1 | 0.323mg | 0.089mg |
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| Vitamin B2 | 0.258mg | 0.063mg |
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| Vitamin B3 | 3.8mg | 9.254mg |
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| Vitamin B5 | 0mg | 0.417mg |
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| Vitamin B6 | 0.019mg | 0.615mg |
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| Folate | 55µg | 2µg |
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| Vitamin B12 | 0µg | 1.62µg |
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| Vitamin K | 16.3µg | 0.1µg |
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| Tryptophan | 0.086mg | 0.265mg |
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| Threonine | 0.198mg | 1.035mg |
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| Isoleucine | 0.275mg | 1.088mg |
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| Leucine | 0.514mg | 1.919mg |
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| Lysine | 0.144mg | 2.168mg |
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| Methionine | 0.131mg | 0.699mg |
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| Phenylalanine | 0.367mg | 0.922mg |
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| Valine | 0.312mg | 1.216mg |
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| Histidine | 0.158mg | 0.695mg |
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| Cholesterol | 0mg | 78mg |
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| Trans Fat | 0.056g |
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| Saturated Fat | 5.502g | 1.911g |
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| Omega-3 - DHA | 0g | 0.772g |
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| Omega-3 - EPA | 0g | 0.127g |
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| Omega-3 - DPA | 0g | 0.168g |
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| Monounsaturated Fat | 8.828g | 3.544g |
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| Polyunsaturated fat | 22.228g | 1.368g |
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| Omega-6 - Eicosadienoic acid | 0.022g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
26%
95%
Minerals Daily Need Coverage Score
43%
64%
Comparison summary
Which food is lower in Sugar?
Swordfish is lower in Sugar (difference - 0.75g)
Which food contains less Sodium?
Swordfish contains less Sodium (difference - 156mg)
Which food is lower in Saturated Fat?
Swordfish is lower in Saturated Fat (difference - 3.591g)
Which food is lower in glycemic index?
Swordfish is lower in glycemic index (difference - 56)
Which food is lower in Cholesterol?
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?
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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.