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Cereal vs. Puff pastry — In-Depth Nutrition Comparison

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How are cereal and puff pastry different?

  • Cereal is higher in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, and vitamin C; however, puff pastry is richer in selenium.
  • Daily need coverage for vitamin B1 for cereal is 497% higher.
  • Cereal has less saturated fat.
  • Puff pastry has a lower glycemic index (56) than cereal (69).

Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Puff pastry, frozen, ready-to-bake, baked are the varieties used in this article.

Infographic

Cereal 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.
Cereal
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
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 +18.8%
Contains more PotassiumPotassium +69.4%
Contains more IronIron +1210%
Contains more CopperCopper +19.1%
Contains more ZincZinc +1307.4%
Contains more PhosphorusPhosphorus +28.3%
Contains more ManganeseManganese +59.6%
Contains less SodiumSodium -68.2%
Contains more SeleniumSelenium +288.9%
~equal in Calcium ~10mg

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.
Cereal
7
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
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 B1Vitamin B1 +1846.7%
Contains more Vitamin B2Vitamin B2 +1400%
Contains more Vitamin B3Vitamin B3 +679.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +31405.3%
Contains more Vitamin EVitamin E +587.5%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
2
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 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 CarbsCarbs +90%
Contains more OtherOther +123%
Contains more ProteinProtein +22.1%
Contains more FatsFats +3464.8%
Contains more WaterWater +95.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
1
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 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 -95.3%
Contains more Mono. FatMonounsaturated fat +4227.5%
Contains more Poly. FatPolyunsaturated fat +6179.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cereal Puff pastry
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cereal Puff pastry DV% diff.
Vitamin B1 6.288mg 0.323mg 497%
Vitamin B6 5.986mg 0.019mg 459%
Iron 34.06mg 2.6mg 393%
Vitamin B2 3.87mg 0.258mg 278%
Vitamin B3 29.62mg 3.8mg 161%
Polyunsaturated fat 0.354g 22.228g 146%
Vitamin A 814µg 0µg 90%
Zinc 7.6mg 0.54mg 64%
Fats 1.08g 38.5g 58%
Vitamin C 38.5mg 0mg 43%
Selenium 6.3µg 24.5µg 33%
Saturated fat 0.26g 5.502g 24%
Sodium 795mg 253mg 24%
Monounsaturated fat 0.204g 8.828g 22%
Carbs 86.85g 45.7g 14%
Folate 55µg 14%
Vitamin K 0µg 16.3µg 14%
Manganese 0.79mg 0.495mg 13%
Calories 378kcal 558kcal 9%
Vitamin B5 0.226mg 0mg 5%
Vitamin E 0.08mg 0.55mg 3%
Protein 6.06g 7.4g 3%
Phosphorus 77mg 60mg 2%
Copper 0.137mg 0.115mg 2%
Choline 6.2mg 1%
Magnesium 19mg 16mg 1%
Potassium 105mg 62mg 1%
Net carbs 85.45g 44.2g N/A
Calcium 10mg 10mg 0%
Sugar 10.35g 0.75g N/A
Fiber 1.4g 1.5g 0%
Tryptophan 0.066mg 0.086mg 0%
Threonine 0.241mg 0.198mg 0%
Isoleucine 0.26mg 0.275mg 0%
Leucine 0.767mg 0.514mg 0%
Lysine 0.113mg 0.144mg 0%
Methionine 0.13mg 0.131mg 0%
Phenylalanine 0.365mg 0.367mg 0%
Valine 0.344mg 0.312mg 0%
Histidine 0.162mg 0.158mg 0%
Fructose 0.26g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Puff pastry
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
371%
Cereal
24%
Puff pastry
Minerals Daily Need Coverage Score
183%
Cereal
43%
Puff pastry

Comparison summary

Which food is lower in Sugar?
Puff pastry
Puff pastry is lower in Sugar (difference - 9.6g)
Which food contains less Sodium?
Puff pastry
Puff pastry contains less Sodium (difference - 542mg)
Which food is lower in glycemic index?
Puff pastry
Puff pastry is lower in glycemic index (difference - 13)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Cereal
Cereal is lower in Saturated fat (difference - 5.242g)
Which food is richer in minerals?
Cereal
Cereal is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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. 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.