Cheese vs. Pastry — In-Depth Nutrition Comparison

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What are the main differences between cheese and pastry?

Cheese is richer in calcium, phosphorus, vitamin B12, zinc, and vitamin A, while pastry is higher in vitamin B1, iron, and vitamin B3.
Cheese's daily need coverage for calcium is 70% higher.
Pastry is lower in cholesterol.
Pastry has a higher glycemic index (59) than cheese (0).

We used Cheese, cheddar and Puff pastry, frozen, ready-to-bake types in this comparison.

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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.

Cheese

Pastry

Contains more MagnesiumMagnesium	+68.8%
Contains more CalciumCalcium	+7000%
Contains more PotassiumPotassium	+24.6%
Contains more ZincZinc	+586.8%
Contains more PhosphorusPhosphorus	+658.3%
Contains more SeleniumSelenium	+17.8%

Contains more IronIron	+1728.6%
Contains more CopperCopper	+280%
Contains less SodiumSodium	-61.9%
Contains more ManganeseManganese	+1707.4%

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.

Cheese

Pastry

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+31.5%
Contains more Vitamin B2Vitamin B2	+51.2%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+214.3%
Contains more Vitamin B12Vitamin B12	+∞%

Contains more Vitamin B1Vitamin B1	+1272.4%
Contains more Vitamin B3Vitamin B3	+6964.4%
Contains more Vitamin KVitamin K	+570.8%
Contains more FolateFolate	+188.9%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Calcium	710mg	10mg	70%
Phosphorus	455mg	60mg	56%
Vitamin B12	1.1µg	0µg	46%
Saturated fat	18.867g	9.643g	42%
Vitamin A	330µg	0µg	37%
Cholesterol	99mg	0mg	33%
Protein	22.87g	7.3g	31%
Vitamin B1	0.029mg	0.398mg	31%
Monounsaturated fat	9.246g	21.597g	31%
Iron	0.14mg	2.56mg	30%
Zinc	3.64mg	0.53mg	28%
Vitamin B3	0.059mg	4.168mg	26%
Polyunsaturated fat	1.421g	4.894g	23%
Manganese	0.027mg	0.488mg	20%
Sodium	653mg	249mg	18%
Carbs	3.09g	45.1g	14%
Folate	27µg	78µg	13%
Vitamin B2	0.428mg	0.283mg	11%
Vitamin K	2.4µg	16.1µg	11%
Copper	0.03mg	0.114mg	9%
Selenium	28.5µg	24.2µg	8%
Vitamin B5	0.41mg	0mg	8%
Calories	404kcal	551kcal	7%
Fats	33.31g	38.1g	7%
Fiber	0g	1.5g	6%
Vitamin D*	24 IU		3%
Vitamin D	0.6µg		3%
Magnesium	27mg	16mg	3%
Vitamin B6	0.066mg	0.021mg	3%
Choline	16.5mg	6.4mg	2%
Vitamin E	0.71mg	0.54mg	1%
Protein per 100 calories	5.7g	1.3g	N/A
Calories per 10 g protein	177kcal	755kcal	N/A
Weight per 100 calories	25g	18g	N/A
Unsaturated / Saturated Fat ratio	0.57	2.7	N/A
Net carbs	3.09g	43.6g	N/A
Potassium	76mg	61mg	0%
Sugar	0.48g	0.74g	N/A
Trans fat	0.917g		N/A
Tryptophan	0.547mg	0.085mg	0%
Threonine	1.044mg	0.196mg	0%
Isoleucine	1.206mg	0.272mg	0%
Leucine	1.939mg	0.508mg	0%
Lysine	1.025mg	0.142mg	0%
Methionine	0.547mg	0.129mg	0%
Phenylalanine	1.074mg	0.362mg	0%
Valine	1.404mg	0.308mg	0%
Histidine	0.547mg	0.156mg	0%
Omega-3 - EPA	0.01g	0g	N/A
Omega-3 - DHA	0.001g	0g	N/A
Omega-3 - DPA	0.017g	0g	N/A
Omega-6 - Eicosadienoic acid	0.007g		N/A