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Beans vs. Puff pastry — In-Depth Nutrition Comparison

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Significant differences between beans and puff pastry

  • Beans have more fiber and copper; however, puff pastry is richer in selenium, iron, vitamin B3, vitamin B2, vitamin B1, and vitamin K.
  • Puff pastry covers your daily selenium needs 36% more than beans.
  • Puff pastry has 4 times less fiber than beans. Beans have 5.5g of fiber, while puff pastry has 1.5g.
  • Beans contain less saturated fat.
  • Puff pastry has a higher glycemic index. The glycemic index of puff pastry is 56, while the glycemic index of beans is 33.

Specific food types used in this comparison are Beans, baked, canned, no salt added and Puff pastry, frozen, ready-to-bake, baked.

Infographic

Beans vs Puff pastry infographic
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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.
Beans
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
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 +100%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +377.4%
Contains more CopperCopper +79.1%
Contains more ZincZinc +159.3%
Contains more PhosphorusPhosphorus +73.3%
Contains less SodiumSodium -99.6%
Contains more IronIron +796.6%
Contains more SeleniumSelenium +444.4%

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.
Beans
4
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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 AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +584.2%
Contains more CholineCholine +396.8%
Contains more Vitamin EVitamin E +266.7%
Contains more Vitamin B1Vitamin B1 +115.3%
Contains more Vitamin B2Vitamin B2 +330%
Contains more Vitamin B3Vitamin B3 +783.7%
Contains more Vitamin KVitamin K +1937.5%
Contains more FolateFolate +129.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Puff pastry DV% diff.
Polyunsaturated fat 0.172g 22.228g 147%
Fats 0.4g 38.5g 59%
Selenium 4.5µg 24.5µg 36%
Iron 0.29mg 2.6mg 29%
Saturated fat 0.103g 5.502g 25%
Calories 105kcal 558kcal 23%
Manganese 0.495mg 22%
Monounsaturated fat 0.035g 8.828g 22%
Vitamin B3 0.43mg 3.8mg 21%
Fiber 5.5g 1.5g 16%
Vitamin B2 0.06mg 0.258mg 15%
Vitamin B1 0.15mg 0.323mg 14%
Vitamin K 0.8µg 16.3µg 13%
Sodium 1mg 253mg 11%
Copper 0.206mg 0.115mg 10%
Vitamin B6 0.13mg 0.019mg 9%
Zinc 1.4mg 0.54mg 8%
Folate 24µg 55µg 8%
Carbs 20.49g 45.7g 8%
Potassium 296mg 62mg 7%
Phosphorus 104mg 60mg 6%
Protein 4.8g 7.4g 5%
Choline 30.8mg 6.2mg 4%
Magnesium 32mg 16mg 4%
Calcium 50mg 10mg 4%
Vitamin E 0.15mg 0.55mg 3%
Vitamin C 3.1mg 0mg 3%
Vitamin A 5µg 0µg 1%
Net carbs 14.99g 44.2g N/A
Sugar 7.78g 0.75g N/A
Tryptophan 0.086mg 0%
Threonine 0.198mg 0%
Isoleucine 0.275mg 0%
Leucine 0.514mg 0%
Lysine 0.144mg 0%
Methionine 0.131mg 0%
Phenylalanine 0.367mg 0%
Valine 0.312mg 0%
Histidine 0.158mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 WaterWater +881.1%
Contains more OtherOther +71%
Contains more ProteinProtein +54.2%
Contains more FatsFats +9525%
Contains more CarbsCarbs +123%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 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 -98.1%
Contains more Mono. FatMonounsaturated fat +25122.9%
Contains more Poly. FatPolyunsaturated fat +12823.3%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.