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Green beans vs. Puff pastry — In-Depth Nutrition Comparison

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The main differences between green beans and puff pastry

  • Green beans have more vitamin K, vitamin A, and vitamin C; however, puff pastry has more selenium, iron, vitamin B1, vitamin B3, and vitamin B2.
  • Daily need coverage for selenium for puff pastry is 44% higher.
  • Green beans are lower in saturated fat.
  • Puff pastry has a higher glycemic index than green beans.

Food types used in this article are Beans, snap, green, cooked, boiled, drained, without salt and Puff pastry, frozen, ready-to-bake, baked.

Infographic

Green 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
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 +12.5%
Contains more CalciumCalcium +340%
Contains more PotassiumPotassium +135.5%
Contains less SodiumSodium -99.6%
Contains more IronIron +300%
Contains more CopperCopper +101.8%
Contains more ZincZinc +116%
Contains more PhosphorusPhosphorus +106.9%
Contains more ManganeseManganese +73.7%
Contains more SeleniumSelenium +12150%

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
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 B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +194.7%
Contains more Vitamin KVitamin K +193.9%
Contains more CholineCholine +172.6%
Contains more Vitamin EVitamin E +19.6%
Contains more Vitamin B1Vitamin B1 +336.5%
Contains more Vitamin B2Vitamin B2 +166%
Contains more Vitamin B3Vitamin B3 +518.9%
Contains more FolateFolate +66.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green beans Puff pastry DV% diff.
Polyunsaturated fat 0.145g 22.228g 147%
Fats 0.28g 38.5g 59%
Selenium 0.2µg 24.5µg 44%
Calories 35kcal 558kcal 26%
Vitamin K 47.9µg 16.3µg 26%
Saturated fat 0.064g 5.502g 25%
Iron 0.65mg 2.6mg 24%
Monounsaturated fat 0.011g 8.828g 22%
Vitamin B1 0.074mg 0.323mg 21%
Vitamin B3 0.614mg 3.8mg 20%
Carbs 7.88g 45.7g 13%
Vitamin B2 0.097mg 0.258mg 12%
Vitamin C 9.7mg 0mg 11%
Sodium 1mg 253mg 11%
Protein 1.89g 7.4g 11%
Manganese 0.285mg 0.495mg 9%
Fiber 3.2g 1.5g 7%
Folate 33µg 55µg 6%
Copper 0.057mg 0.115mg 6%
Phosphorus 29mg 60mg 4%
Vitamin A 32µg 0µg 4%
Vitamin B6 0.056mg 0.019mg 3%
Zinc 0.25mg 0.54mg 3%
Calcium 44mg 10mg 3%
Choline 16.9mg 6.2mg 2%
Potassium 146mg 62mg 2%
Vitamin B5 0.074mg 0mg 1%
Vitamin E 0.46mg 0.55mg 1%
Net carbs 4.68g 44.2g N/A
Magnesium 18mg 16mg 0%
Sugar 3.63g 0.75g N/A
Tryptophan 0.02mg 0.086mg 0%
Threonine 0.082mg 0.198mg 0%
Isoleucine 0.069mg 0.275mg 0%
Leucine 0.116mg 0.514mg 0%
Lysine 0.091mg 0.144mg 0%
Methionine 0.023mg 0.131mg 0%
Phenylalanine 0.069mg 0.367mg 0%
Valine 0.093mg 0.312mg 0%
Histidine 0.035mg 0.158mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 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 +1105.7%
Contains more ProteinProtein +291.5%
Contains more FatsFats +13650%
Contains more CarbsCarbs +479.9%
Contains more OtherOther +37%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 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 -98.8%
Contains more Mono. FatMonounsaturated fat +80154.5%
Contains more Poly. FatPolyunsaturated fat +15229.7%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.