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  6. Beetroot vs. Puff pastry

Beetroot vs. Puff pastry — In-Depth Nutrition Comparison

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Differences between beetroot and puff pastry

  • Beetroot is higher in folate and potassium; however, puff pastry is richer in selenium, vitamin B1, iron, vitamin B3, vitamin B2, and vitamin K.
  • Puff pastry's daily need coverage for selenium is 43% higher.
  • Beetroot has 5 times more potassium than puff pastry. While beetroot has 325mg of potassium, puff pastry has only 62mg.
  • Beetroot has less sodium.

The food types used in this comparison are Beets, raw and Puff pastry, frozen, ready-to-bake, baked.

Infographic

Beetroot 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 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
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 +43.8%
Contains more CalciumCalcium +60%
Contains more PotassiumPotassium +424.2%
Contains less SodiumSodium -69.2%
Contains more IronIron +225%
Contains more CopperCopper +53.3%
Contains more ZincZinc +54.3%
Contains more PhosphorusPhosphorus +50%
Contains more ManganeseManganese +50.5%
Contains more SeleniumSelenium +3400%

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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
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 +252.6%
Contains more FolateFolate +98.2%
Contains more Vitamin EVitamin E +1275%
Contains more Vitamin B1Vitamin B1 +941.9%
Contains more Vitamin B2Vitamin B2 +545%
Contains more Vitamin B3Vitamin B3 +1037.7%
Contains more Vitamin KVitamin K +8050%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~6.2mg

All nutrients comparison - raw data values

Nutrient Beetroot Puff pastry DV% diff.
Polyunsaturated fat 0.06g 22.228g 148%
Fats 0.17g 38.5g 59%
Selenium 0.7µg 24.5µg 43%
Calories 43kcal 558kcal 26%
Saturated fat 0.027g 5.502g 25%
Vitamin B1 0.031mg 0.323mg 24%
Iron 0.8mg 2.6mg 23%
Vitamin B3 0.334mg 3.8mg 22%
Monounsaturated fat 0.032g 8.828g 22%
Vitamin B2 0.04mg 0.258mg 17%
Folate 109µg 55µg 14%
Vitamin K 0.2µg 16.3µg 13%
Protein 1.61g 7.4g 12%
Carbs 9.56g 45.7g 12%
Sodium 78mg 253mg 8%
Potassium 325mg 62mg 8%
Manganese 0.329mg 0.495mg 7%
Fiber 2.8g 1.5g 5%
Vitamin C 4.9mg 0mg 5%
Vitamin B6 0.067mg 0.019mg 4%
Copper 0.075mg 0.115mg 4%
Phosphorus 40mg 60mg 3%
Vitamin E 0.04mg 0.55mg 3%
Vitamin B5 0.155mg 0mg 3%
Magnesium 23mg 16mg 2%
Zinc 0.35mg 0.54mg 2%
Calcium 16mg 10mg 1%
Net carbs 6.76g 44.2g N/A
Sugar 6.76g 0.75g N/A
Vitamin A 2µg 0µg 0%
Choline 6mg 6.2mg 0%
Tryptophan 0.019mg 0.086mg 0%
Threonine 0.047mg 0.198mg 0%
Isoleucine 0.048mg 0.275mg 0%
Leucine 0.068mg 0.514mg 0%
Lysine 0.058mg 0.144mg 0%
Methionine 0.018mg 0.131mg 0%
Phenylalanine 0.046mg 0.367mg 0%
Valine 0.056mg 0.312mg 0%
Histidine 0.021mg 0.158mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 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 +1083.5%
Contains more ProteinProtein +359.6%
Contains more FatsFats +22547.1%
Contains more CarbsCarbs +378%
~equal in Other ~1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 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 -99.5%
Contains more Mono. FatMonounsaturated fat +27487.5%
Contains more Poly. FatPolyunsaturated fat +36946.7%

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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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.