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  6. Wonton wrappers vs. Puff pastry

Wonton wrappers vs. Puff pastry — In-Depth Nutrition Comparison

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How are Wonton wrappers and Puff pastry different?

  • Wonton wrappers have more Vitamin B1, Vitamin B3, Iron, Vitamin B2, Folate, Selenium, and Manganese than Puff pastry.
  • Daily need coverage for Saturated Fat from Puff pastry is 26% higher.
  • Wonton wrappers contain 5 times more Calcium than Puff pastry. While Wonton wrappers contain 47mg of Calcium, Puff pastry contains only 10mg.
  • Puff pastry has less Sodium.

Wonton wrappers (includes egg roll wrappers) and Puff pastry, frozen, ready-to-bake, baked are the varieties used in this article.

Infographic

Wonton wrappers 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.
Wonton wrappers
Wonton wrappers
9
:
1
Puff pastry
Puff pastry
Contains more Calcium +370%
Contains more Iron +29.2%
Contains more Magnesium +25%
Contains more Phosphorus +35%
Contains more Potassium +32.3%
Contains more Zinc +31.5%
Contains more Copper +27.8%
Contains more Manganese +28.9%
Contains more Selenium +15.1%
Contains less Sodium -55.8%
Wonton wrappers
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 126% 15% 35% 8% 75% 20% 49% 84% 154%
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 +370%
Contains more Iron +29.2%
Contains more Magnesium +25%
Contains more Phosphorus +35%
Contains more Potassium +32.3%
Contains more Zinc +31.5%
Contains more Copper +27.8%
Contains more Manganese +28.9%
Contains more Selenium +15.1%
Contains less Sodium -55.8%

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.
Wonton wrappers
Wonton wrappers
8
:
3
Puff pastry
Puff pastry
Contains more Vitamin A +1300%
Contains more Vitamin B1 +60.7%
Contains more Vitamin B2 +46.5%
Contains more Vitamin B3 +42.7%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +57.9%
Contains more Folate +56.4%
Contains more Vitamin B12 +∞%
Wonton wrappers
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 130% 88% 102% 2% 7% 65% 3% 0%
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 +1300%
Contains more Vitamin B1 +60.7%
Contains more Vitamin B2 +46.5%
Contains more Vitamin B3 +42.7%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +57.9%
Contains more Folate +56.4%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wonton wrappers
Wonton wrappers
4
:
1
Puff pastry
Puff pastry
Contains more Protein +32.4%
Contains more Carbs +26.7%
Contains more Water +289.2%
Contains more Other +100%
Contains more Fats +2466.7%
Wonton wrappers
10% 58% 29% 2%
Protein: 9.8 g
Fats: 1.5 g
Carbs: 57.9 g
Water: 28.8 g
Other: 2 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 Protein +32.4%
Contains more Carbs +26.7%
Contains more Water +289.2%
Contains more Other +100%
Contains more Fats +2466.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wonton wrappers
Wonton wrappers
1
:
2
Puff pastry
Puff pastry
Contains less Saturated Fat -95.2%
Contains more Monounsaturated Fat +4427.2%
Contains more Polyunsaturated fat +3543.9%
Wonton wrappers
25% 18% 57%
Saturated Fat: 0.263 g
Monounsaturated Fat: 0.195 g
Polyunsaturated fat: 0.61 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 -95.2%
Contains more Monounsaturated Fat +4427.2%
Contains more Polyunsaturated fat +3543.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wonton wrappers Puff pastry Opinion
Net carbs 56.1g 44.2g Wonton wrappers
Protein 9.8g 7.4g Wonton wrappers
Fats 1.5g 38.5g Puff pastry
Carbs 57.9g 45.7g Wonton wrappers
Calories 291kcal 558kcal Puff pastry
Sugar 0.75g Wonton wrappers
Fiber 1.8g 1.5g Wonton wrappers
Calcium 47mg 10mg Wonton wrappers
Iron 3.36mg 2.6mg Wonton wrappers
Magnesium 20mg 16mg Wonton wrappers
Phosphorus 81mg 60mg Wonton wrappers
Potassium 82mg 62mg Wonton wrappers
Sodium 572mg 253mg Puff pastry
Zinc 0.71mg 0.54mg Wonton wrappers
Copper 0.147mg 0.115mg Wonton wrappers
Manganese 0.638mg 0.495mg Wonton wrappers
Selenium 28.2µg 24.5µg Wonton wrappers
Vitamin A 14IU 1IU Wonton wrappers
Vitamin A RAE 4µg 0µg Wonton wrappers
Vitamin E 0.55mg Puff pastry
Vitamin B1 0.519mg 0.323mg Wonton wrappers
Vitamin B2 0.378mg 0.258mg Wonton wrappers
Vitamin B3 5.424mg 3.8mg Wonton wrappers
Vitamin B5 0.025mg 0mg Wonton wrappers
Vitamin B6 0.03mg 0.019mg Wonton wrappers
Folate 86µg 55µg Wonton wrappers
Vitamin B12 0.02µg 0µg Wonton wrappers
Vitamin K 16.3µg Puff pastry
Tryptophan 0.114mg 0.086mg Wonton wrappers
Threonine 0.268mg 0.198mg Wonton wrappers
Isoleucine 0.369mg 0.275mg Wonton wrappers
Leucine 0.684mg 0.514mg Wonton wrappers
Lysine 0.204mg 0.144mg Wonton wrappers
Methionine 0.176mg 0.131mg Wonton wrappers
Phenylalanine 0.486mg 0.367mg Wonton wrappers
Valine 0.417mg 0.312mg Wonton wrappers
Histidine 0.209mg 0.158mg Wonton wrappers
Cholesterol 9mg 0mg Puff pastry
Saturated Fat 0.263g 5.502g Wonton wrappers
Omega-3 - DHA 0.001g 0g Wonton wrappers
Monounsaturated Fat 0.195g 8.828g Puff pastry
Polyunsaturated fat 0.61g 22.228g Puff pastry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wonton wrappers 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
33%
Wonton wrappers
26%
Puff pastry
Minerals Daily Need Coverage Score
58%
Wonton wrappers
43%
Puff pastry

Comparison summary

Which food is lower in Sugar?
Wonton wrappers
Wonton wrappers is lower in Sugar (difference - 0.75g)
Which food is lower in Saturated Fat?
Wonton wrappers
Wonton wrappers is lower in Saturated Fat (difference - 5.239g)
Which food is richer in minerals?
Wonton wrappers
Wonton wrappers is relatively richer in minerals
Which food is richer in vitamins?
Wonton wrappers
Wonton wrappers is relatively richer in vitamins
Which food contains less Sodium?
Puff pastry
Puff pastry contains less Sodium (difference - 319mg)
Which food is lower in Cholesterol?
Puff pastry
Puff pastry is lower in Cholesterol (difference - 9mg)
Which food is lower in glycemic index?
Puff pastry
Puff pastry is lower in glycemic index (difference - 25)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Wonton wrappers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172802/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.