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  6. Muffin vs. Puff pastry

Muffin vs. Puff pastry — In-Depth Nutrition Comparison

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A recap on differences between Muffin and Puff pastry

  • Muffin has more Vitamin K, Choline, Phosphorus, and Vitamin B5, however, Puff pastry is higher in Selenium, Iron, Vitamin B3, and Vitamin B1.
  • Puff pastry covers your daily Selenium needs 30% more than Muffin.

Food varieties used in this article are Muffins, blueberry, commercially prepared (Includes mini-muffins) and Puff pastry, frozen, ready-to-bake, baked.

Infographic

Muffin vs Puff pastry 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.
Muffin
Muffin
3
:
7
Puff pastry
Puff pastry
Contains more Calcium +340%
Contains more Phosphorus +143.3%
Contains more Potassium +95.2%
Contains more Iron +100%
Contains more Magnesium +60%
Contains less Sodium -24.7%
Contains more Zinc +45.9%
Contains more Copper +91.7%
Contains more Manganese +10.2%
Contains more Selenium +198.8%
Muffin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 49% 8% 63% 11% 44% 11% 20% 59% 45%
Puff pastry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 98% 12% 26% 6% 33% 15% 39% 65% 134%
Contains more Calcium +340%
Contains more Phosphorus +143.3%
Contains more Potassium +95.2%
Contains more Iron +100%
Contains more Magnesium +60%
Contains less Sodium -24.7%
Contains more Zinc +45.9%
Contains more Copper +91.7%
Contains more Manganese +10.2%
Contains more Selenium +198.8%

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.
Muffin
Muffin
8
:
4
Puff pastry
Puff pastry
Contains more Vitamin A +7200%
Contains more Vitamin E +196.4%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +110.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +140.5%
Contains more Vitamin B1 +92.3%
Contains more Vitamin B2 +58.3%
Contains more Vitamin B3 +168%
Contains more Folate +14.6%
Muffin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 33% 3% 3% 43% 38% 27% 29% 10% 36% 20% 99%
Puff pastry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 11% 0% 0% 81% 60% 72% 0% 5% 42% 0% 41%
Contains more Vitamin A +7200%
Contains more Vitamin E +196.4%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +110.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +140.5%
Contains more Vitamin B1 +92.3%
Contains more Vitamin B2 +58.3%
Contains more Vitamin B3 +168%
Contains more Folate +14.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Muffin
Muffin
3
:
2
Puff pastry
Puff pastry
Contains more Carbs +16%
Contains more Water +237.3%
Contains more Other +48%
Contains more Protein +64.8%
Contains more Fats +139.6%
Muffin
4% 16% 53% 25%
Protein: 4.49 g
Fats: 16.07 g
Carbs: 53 g
Water: 24.96 g
Other: 1.48 g
Puff pastry
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more Carbs +16%
Contains more Water +237.3%
Contains more Other +48%
Contains more Protein +64.8%
Contains more Fats +139.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Muffin
Muffin
1
:
2
Puff pastry
Puff pastry
Contains less Saturated Fat -48.3%
Contains more Monounsaturated Fat +83.1%
Contains more Polyunsaturated fat +174.3%
Muffin
18% 31% 51%
Saturated Fat: 2.844 g
Monounsaturated Fat: 4.822 g
Polyunsaturated fat: 8.103 g
Puff pastry
15% 24% 61%
Saturated Fat: 5.502 g
Monounsaturated Fat: 8.828 g
Polyunsaturated fat: 22.228 g
Contains less Saturated Fat -48.3%
Contains more Monounsaturated Fat +83.1%
Contains more Polyunsaturated fat +174.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Muffin Puff pastry
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Muffin Puff pastry Opinion
Net carbs 51.9g 44.2g Muffin
Protein 4.49g 7.4g Puff pastry
Fats 16.07g 38.5g Puff pastry
Carbs 53g 45.7g Muffin
Calories 375kcal 558kcal Puff pastry
Starch 16.31g Muffin
Fructose 1.21g Muffin
Sugar 31.47g 0.75g Puff pastry
Fiber 1.1g 1.5g Puff pastry
Calcium 44mg 10mg Muffin
Iron 1.3mg 2.6mg Puff pastry
Magnesium 10mg 16mg Puff pastry
Phosphorus 146mg 60mg Muffin
Potassium 121mg 62mg Muffin
Sodium 336mg 253mg Puff pastry
Zinc 0.37mg 0.54mg Puff pastry
Copper 0.06mg 0.115mg Puff pastry
Manganese 0.449mg 0.495mg Puff pastry
Selenium 8.2µg 24.5µg Puff pastry
Vitamin A 73IU 1IU Muffin
Vitamin A RAE 21µg 0µg Muffin
Vitamin E 1.63mg 0.55mg Muffin
Vitamin D 4IU 0IU Muffin
Vitamin D 0.1µg 0µg Muffin
Vitamin C 0.9mg 0mg Muffin
Vitamin B1 0.168mg 0.323mg Puff pastry
Vitamin B2 0.163mg 0.258mg Puff pastry
Vitamin B3 1.418mg 3.8mg Puff pastry
Vitamin B5 0.47mg 0mg Muffin
Vitamin B6 0.04mg 0.019mg Muffin
Folate 48µg 55µg Puff pastry
Vitamin B12 0.16µg 0µg Muffin
Vitamin K 39.2µg 16.3µg Muffin
Tryptophan 0.066mg 0.086mg Puff pastry
Threonine 0.181mg 0.198mg Puff pastry
Isoleucine 0.224mg 0.275mg Puff pastry
Leucine 0.421mg 0.514mg Puff pastry
Lysine 0.199mg 0.144mg Muffin
Methionine 0.115mg 0.131mg Puff pastry
Phenylalanine 0.277mg 0.367mg Puff pastry
Valine 0.257mg 0.312mg Puff pastry
Histidine 0.128mg 0.158mg Puff pastry
Cholesterol 30mg 0mg Puff pastry
Trans Fat 0.2g Puff pastry
Saturated Fat 2.844g 5.502g Muffin
Omega-3 - DHA 0.008g 0g Muffin
Omega-3 - DPA 0.001g 0g Muffin
Monounsaturated Fat 4.822g 8.828g Puff pastry
Polyunsaturated fat 8.103g 22.228g Puff pastry
Omega-6 - Eicosadienoic acid 0.007g Muffin
Omega-6 - Linoleic acid 6.911g Muffin
Omega-6 - Gamma-linoleic acid 0.048g Muffin
Omega-3 - ALA 1.022g Muffin
Omega-6 - Dihomo-gamma-linoleic acid 0.002g Muffin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Muffin Puff pastry
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
28%
Muffin
26%
Puff pastry
Minerals Daily Need Coverage Score
32%
Muffin
43%
Puff pastry

Comparison summary

Which food is lower in Sugar?
Puff pastry
Puff pastry is lower in Sugar (difference - 30.72g)
Which food contains less Sodium?
Puff pastry
Puff pastry contains less Sodium (difference - 83mg)
Which food is lower in Cholesterol?
Puff pastry
Puff pastry is lower in Cholesterol (difference - 30mg)
Which food is lower in glycemic index?
Puff pastry
Puff pastry is lower in glycemic index (difference - 3)
Which food is lower in Saturated Fat?
Muffin
Muffin is lower in Saturated Fat (difference - 2.658g)
Which food is richer in vitamins?
Muffin
Muffin is relatively richer in vitamins
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. Muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172765/nutrients
  2. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.