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  6. Avocado vs. Puff pastry

Avocado vs. Puff pastry — In-Depth Nutrition Comparison

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How are Avocado and Puff pastry different?

  • Avocado is richer in Vitamin B5, Fiber, Vitamin B6, and Potassium, while Puff pastry is higher in Selenium, Iron, Vitamin B1, Manganese, and Vitamin B3.
  • Puff pastry covers your daily need of Selenium 44% more than Avocado.
  • Avocado is lower in Saturated Fat.

Avocados, raw, all commercial varieties and Puff pastry, frozen, ready-to-bake, baked types were used in this article.

Infographic

Avocado 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.
Avocado
Avocado
6
:
4
Puff pastry
Puff pastry
Contains more Calcium +20%
Contains more Magnesium +81.3%
Contains more Potassium +682.3%
Contains less Sodium -97.2%
Contains more Zinc +18.5%
Contains more Copper +65.2%
Contains more Iron +372.7%
Contains more Phosphorus +15.4%
Contains more Manganese +248.6%
Contains more Selenium +6025%
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
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 +20%
Contains more Magnesium +81.3%
Contains more Potassium +682.3%
Contains less Sodium -97.2%
Contains more Zinc +18.5%
Contains more Copper +65.2%
Contains more Iron +372.7%
Contains more Phosphorus +15.4%
Contains more Manganese +248.6%
Contains more Selenium +6025%

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.
Avocado
Avocado
7
:
3
Puff pastry
Puff pastry
Contains more Vitamin A +14500%
Contains more Vitamin E +276.4%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +1252.6%
Contains more Folate +47.3%
Contains more Vitamin K +28.8%
Contains more Vitamin B1 +382.1%
Contains more Vitamin B2 +98.5%
Contains more Vitamin B3 +118.6%
Avocado
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
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 +14500%
Contains more Vitamin E +276.4%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +1252.6%
Contains more Folate +47.3%
Contains more Vitamin K +28.8%
Contains more Vitamin B1 +382.1%
Contains more Vitamin B2 +98.5%
Contains more Vitamin B3 +118.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Avocado
Avocado
2
:
3
Puff pastry
Puff pastry
Contains more Water +889.6%
Contains more Other +58%
Contains more Protein +270%
Contains more Fats +162.6%
Contains more Carbs +435.8%
Avocado
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 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 Water +889.6%
Contains more Other +58%
Contains more Protein +270%
Contains more Fats +162.6%
Contains more Carbs +435.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Avocado
Avocado
2
:
1
Puff pastry
Puff pastry
Contains less Saturated Fat -61.4%
Contains more Monounsaturated Fat +11%
Contains more Polyunsaturated fat +1124%
Equal in Monounsaturated Fat - 8.828
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 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 -61.4%
Contains more Monounsaturated Fat +11%
Contains more Polyunsaturated fat +1124%
Equal in Monounsaturated Fat - 8.828

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Avocado Puff pastry
Lower in price ok
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 Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Avocado Puff pastry Opinion
Net carbs 1.83g 44.2g Puff pastry
Protein 2g 7.4g Puff pastry
Fats 14.66g 38.5g Puff pastry
Carbs 8.53g 45.7g Puff pastry
Calories 160kcal 558kcal Puff pastry
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 0.66g 0.75g Avocado
Fiber 6.7g 1.5g Avocado
Calcium 12mg 10mg Avocado
Iron 0.55mg 2.6mg Puff pastry
Magnesium 29mg 16mg Avocado
Phosphorus 52mg 60mg Puff pastry
Potassium 485mg 62mg Avocado
Sodium 7mg 253mg Avocado
Zinc 0.64mg 0.54mg Avocado
Copper 0.19mg 0.115mg Avocado
Manganese 0.142mg 0.495mg Puff pastry
Selenium 0.4µg 24.5µg Puff pastry
Vitamin A 146IU 1IU Avocado
Vitamin A RAE 7µg 0µg Avocado
Vitamin E 2.07mg 0.55mg Avocado
Vitamin C 10mg 0mg Avocado
Vitamin B1 0.067mg 0.323mg Puff pastry
Vitamin B2 0.13mg 0.258mg Puff pastry
Vitamin B3 1.738mg 3.8mg Puff pastry
Vitamin B5 1.389mg 0mg Avocado
Vitamin B6 0.257mg 0.019mg Avocado
Folate 81µg 55µg Avocado
Vitamin K 21µg 16.3µg Avocado
Tryptophan 0.025mg 0.086mg Puff pastry
Threonine 0.073mg 0.198mg Puff pastry
Isoleucine 0.084mg 0.275mg Puff pastry
Leucine 0.143mg 0.514mg Puff pastry
Lysine 0.132mg 0.144mg Puff pastry
Methionine 0.038mg 0.131mg Puff pastry
Phenylalanine 0.097mg 0.367mg Puff pastry
Valine 0.107mg 0.312mg Puff pastry
Histidine 0.049mg 0.158mg Puff pastry
Saturated Fat 2.126g 5.502g Avocado
Monounsaturated Fat 9.799g 8.828g Avocado
Polyunsaturated fat 1.816g 22.228g Puff pastry
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado 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
35%
Avocado
26%
Puff pastry
Minerals Daily Need Coverage Score
21%
Avocado
43%
Puff pastry

Comparison summary

Which food is cheaper?
Puff pastry
Puff pastry is cheaper (difference - $0.8)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 0.09g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 246mg)
Which food is lower in Saturated Fat?
Avocado
Avocado is lower in Saturated Fat (difference - 3.376g)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 16)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.