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  6. Bean raw vs. Puff pastry

Bean raw vs. Puff pastry — In-Depth Nutrition Comparison

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Summary of differences between bean raw and puff pastry

  • The amount of folate, copper, fiber, phosphorus, potassium, magnesium, vitamin B6, vitamin B1, iron, and manganese in bean raw is higher than in puff pastry.
  • Bean raw covers your daily need for folate, 118% more than puff pastry.
  • Bean raw contains 25 times more vitamin B6 than puff pastry. While bean raw contains 0.474mg of vitamin B6, puff pastry contains only 0.019mg.
  • Bean raw has a lower glycemic index. The glycemic index of bean raw is 33, while the glycemic index of puff pastry is 56.

These are the specific foods used in this comparison Beans, pinto, mature seeds, raw and Puff pastry, frozen, ready-to-bake, baked.

Infographic

Bean raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
Contains more MagnesiumMagnesium +1000%
Contains more CalciumCalcium +1030%
Contains more PotassiumPotassium +2146.8%
Contains more IronIron +95%
Contains more CopperCopper +676.5%
Contains more ZincZinc +322.2%
Contains more PhosphorusPhosphorus +585%
Contains less SodiumSodium -95.3%
Contains more ManganeseManganese +131.9%
Contains more SeleniumSelenium +13.9%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +120.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +2394.7%
Contains more FolateFolate +854.5%
Contains more CholineCholine +967.7%
Contains more Vitamin EVitamin E +161.9%
Contains more Vitamin B2Vitamin B2 +21.7%
Contains more Vitamin B3Vitamin B3 +223.7%
Contains more Vitamin KVitamin K +191.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bean raw Puff pastry DV% diff.
Polyunsaturated fat 0.407g 22.228g 145%
Folate 525µg 55µg 118%
Copper 0.893mg 0.115mg 86%
Fats 1.23g 38.5g 57%
Fiber 15.5g 1.5g 56%
Phosphorus 411mg 60mg 50%
Potassium 1393mg 62mg 39%
Magnesium 176mg 16mg 38%
Vitamin B6 0.474mg 0.019mg 35%
Vitamin B1 0.713mg 0.323mg 33%
Iron 5.07mg 2.6mg 31%
Protein 21.42g 7.4g 28%
Manganese 1.148mg 0.495mg 28%
Saturated fat 0.235g 5.502g 24%
Monounsaturated fat 0.229g 8.828g 21%
Zinc 2.28mg 0.54mg 16%
Vitamin B5 0.785mg 0mg 16%
Vitamin B3 1.174mg 3.8mg 16%
Starch 34.17g 14%
Choline 66.2mg 6.2mg 11%
Calories 347kcal 558kcal 11%
Calcium 113mg 10mg 10%
Sodium 12mg 253mg 10%
Vitamin K 5.6µg 16.3µg 9%
Vitamin C 6.3mg 0mg 7%
Selenium 27.9µg 24.5µg 6%
Carbs 62.55g 45.7g 6%
Vitamin B2 0.212mg 0.258mg 4%
Vitamin E 0.21mg 0.55mg 2%
Net carbs 47.05g 44.2g N/A
Sugar 2.11g 0.75g N/A
Tryptophan 0.237mg 0.086mg 0%
Threonine 0.81mg 0.198mg 0%
Isoleucine 0.871mg 0.275mg 0%
Leucine 1.558mg 0.514mg 0%
Lysine 1.356mg 0.144mg 0%
Methionine 0.259mg 0.131mg 0%
Phenylalanine 1.095mg 0.367mg 0%
Valine 0.998mg 0.312mg 0%
Histidine 0.556mg 0.158mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
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 ProteinProtein +189.5%
Contains more CarbsCarbs +36.9%
Contains more WaterWater +53.1%
Contains more OtherOther +247%
Contains more FatsFats +3030.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
15% 24% 61%
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 -95.7%
Contains more Mono. FatMonounsaturated fat +3755%
Contains more Poly. FatPolyunsaturated fat +5361.4%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.