Almonds vs. Puff pastry — In-Depth Nutrition Comparison
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Important differences between almonds and puff pastry
- Almonds have more vitamin E, copper, manganese, vitamin B2, magnesium, phosphorus, fiber, calcium, and zinc; however, puff pastry is richer in selenium.
- Almonds' daily need coverage for vitamin E is 167% more.
- Almonds contain 27 times more calcium than puff pastry. Almonds contain 269mg of calcium, while puff pastry contains 10mg.
- Puff pastry has a higher glycemic index. The glycemic index of puff pastry is 56, while the glycemic index of almonds is 0.
The food varieties used in the comparison are Nuts, almonds and Puff pastry, frozen, ready-to-bake, baked.
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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 more MagnesiumMagnesium | +1587.5% |
| Contains more CalciumCalcium | +2590% |
| Contains more PotassiumPotassium | +1082.3% |
| Contains more IronIron | +42.7% |
| Contains more CopperCopper | +796.5% |
| Contains more ZincZinc | +477.8% |
| Contains more PhosphorusPhosphorus | +701.7% |
| Contains less SodiumSodium | -99.6% |
| Contains more ManganeseManganese | +340.2% |
| Contains more SeleniumSelenium | +497.6% |
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.
| Contains more Vitamin EVitamin E | +4560% |
| Contains more Vitamin B2Vitamin B2 | +341.1% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +621.1% |
| Contains more CholineCholine | +740.3% |
| Contains more Vitamin B1Vitamin B1 | +57.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +25% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.15 g
Fats:
49.93 g
Carbs:
21.55 g
Water:
4.41 g
Other:
2.96 g
Protein:
7.4 g
Fats:
38.5 g
Carbs:
45.7 g
Water:
7.4 g
Other:
1 g
| Contains more ProteinProtein | +185.8% |
| Contains more FatsFats | +29.7% |
| Contains more OtherOther | +196% |
| Contains more CarbsCarbs | +112.1% |
| Contains more WaterWater | +67.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.802 g
Monounsaturated fat:
Mono. Fat
31.551 g
Polyunsaturated fat:
Poly. Fat
12.329 g
Saturated fat:
Sat. Fat
5.502 g
Monounsaturated fat:
Mono. Fat
8.828 g
Polyunsaturated fat:
Poly. Fat
22.228 g
| Contains less Sat. FatSaturated fat | -30.9% |
| Contains more Mono. FatMonounsaturated fat | +257.4% |
| Contains more Poly. FatPolyunsaturated fat | +80.3% |
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 price |
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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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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin E | 25.63mg | 0.55mg | 167% |
| Copper | 1.031mg | 0.115mg | 102% |
| Manganese | 2.179mg | 0.495mg | 73% |
| Vitamin B2 | 1.138mg | 0.258mg | 68% |
| Polyunsaturated fat | 12.329g | 22.228g | 66% |
| Magnesium | 270mg | 16mg | 60% |
| Phosphorus | 481mg | 60mg | 60% |
| Monounsaturated fat | 31.551g | 8.828g | 57% |
| Fiber | 12.5g | 1.5g | 44% |
| Selenium | 4.1µg | 24.5µg | 37% |
| Protein | 21.15g | 7.4g | 28% |
| Calcium | 269mg | 10mg | 26% |
| Zinc | 3.12mg | 0.54mg | 23% |
| Potassium | 733mg | 62mg | 20% |
| Fats | 49.93g | 38.5g | 18% |
| Vitamin K | 0µg | 16.3µg | 14% |
| Iron | 3.71mg | 2.6mg | 14% |
| Sodium | 1mg | 253mg | 11% |
| Vitamin B1 | 0.205mg | 0.323mg | 10% |
| Vitamin B6 | 0.137mg | 0.019mg | 9% |
| Vitamin B5 | 0.471mg | 0mg | 9% |
| Saturated fat | 3.802g | 5.502g | 8% |
| Choline | 52.1mg | 6.2mg | 8% |
| Carbs | 21.55g | 45.7g | 8% |
| Folate | 44µg | 55µg | 3% |
| Calories | 579kcal | 558kcal | 1% |
| Vitamin B3 | 3.618mg | 3.8mg | 1% |
| Net carbs | 9.05g | 44.2g | N/A |
| Sugar | 4.35g | 0.75g | N/A |
| Starch | 0.72g | 0% | |
| Trans fat | 0.015g | N/A | |
| Tryptophan | 0.211mg | 0.086mg | 0% |
| Threonine | 0.601mg | 0.198mg | 0% |
| Isoleucine | 0.751mg | 0.275mg | 0% |
| Leucine | 1.473mg | 0.514mg | 0% |
| Lysine | 0.568mg | 0.144mg | 0% |
| Methionine | 0.157mg | 0.131mg | 0% |
| Phenylalanine | 1.132mg | 0.367mg | 0% |
| Valine | 0.855mg | 0.312mg | 0% |
| Histidine | 0.539mg | 0.158mg | 0% |
| Fructose | 0.11g | 0% | |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 12.32g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
78%
24%
Minerals Daily Need Coverage Score
142%
43%
Comparison summary
Which food is lower in Sugar?
Puff pastry is lower in Sugar (difference - 3.6g)
Which food is cheaper?
Puff pastry is cheaper (difference - $2.4)
Which food contains less Sodium?
Almonds contains less Sodium (difference - 252mg)
Which food is lower in Saturated fat?
Almonds is lower in Saturated fat (difference - 1.7g)
Which food is lower in glycemic index?
Almonds is lower in glycemic index (difference - 56)
Which food is richer in minerals?
Almonds is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.