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Chocolate vs. Puff pastry — In-Depth Nutrition Comparison

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Summary of differences between chocolate and puff pastry

  • Chocolate has more copper, iron, manganese, magnesium, fiber, and phosphorus, while puff pastry has more selenium, vitamin B1, and vitamin B3.
  • Chocolate covers your daily need for copper, 101% more than puff pastry.
  • Chocolate contains 9 times more magnesium than puff pastry. While chocolate contains 146mg of magnesium, puff pastry contains only 16mg.
  • The amount of saturated fat in puff pastry is lower.
  • Chocolate has a lower glycemic index. The glycemic index of chocolate is 23, while the glycemic index of puff pastry is 56.

These are the specific foods used in this comparison Chocolate, dark, 45- 59% cacao solids and Puff pastry, frozen, ready-to-bake, baked.

Infographic

Chocolate 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 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
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 +812.5%
Contains more CalciumCalcium +460%
Contains more PotassiumPotassium +801.6%
Contains more IronIron +208.5%
Contains more CopperCopper +793.9%
Contains more ZincZinc +272.2%
Contains more PhosphorusPhosphorus +243.3%
Contains less SodiumSodium -90.5%
Contains more ManganeseManganese +186.7%
Contains more SeleniumSelenium +716.7%

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 0% 0.67% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 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 AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +121.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +1192%
Contains more Vitamin B2Vitamin B2 +416%
Contains more Vitamin B3Vitamin B3 +424.1%
Contains more Vitamin KVitamin K +101.2%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.55mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 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 +33.9%
Contains more OtherOther +70%
Contains more ProteinProtein +51.6%
Contains more FatsFats +23.1%
Contains more WaterWater +662.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 33% 4%
Saturated fat: Sat. Fat 18.519 g
Monounsaturated fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 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 -70.3%
Contains more Poly. FatPolyunsaturated fat +1935.5%
~equal in Monounsaturated fat ~8.828g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chocolate Puff pastry DV% diff.
Polyunsaturated fat 1.092g 22.228g 141%
Copper 1.028mg 0.115mg 101%
Iron 8.02mg 2.6mg 68%
Saturated fat 18.519g 5.502g 59%
Manganese 1.419mg 0.495mg 40%
Selenium 3µg 24.5µg 39%
Magnesium 146mg 16mg 31%
Vitamin B1 0.025mg 0.323mg 25%
Fiber 7g 1.5g 22%
Phosphorus 206mg 60mg 21%
Vitamin B3 0.725mg 3.8mg 19%
Vitamin B2 0.05mg 0.258mg 16%
Potassium 559mg 62mg 15%
Folate 55µg 14%
Zinc 2.01mg 0.54mg 13%
Caffeine 43mg 0mg 11%
Fats 31.28g 38.5g 11%
Sodium 24mg 253mg 10%
Vitamin B12 0.23µg 0µg 10%
Vitamin K 8.1µg 16.3µg 7%
Vitamin B5 0.297mg 0mg 6%
Calcium 56mg 10mg 5%
Carbs 61.17g 45.7g 5%
Protein 4.88g 7.4g 5%
Cholesterol 8mg 0mg 3%
Monounsaturated fat 9.54g 8.828g 2%
Vitamin B6 0.042mg 0.019mg 2%
Choline 6.2mg 1%
Calories 546kcal 558kcal 1%
Net carbs 54.17g 44.2g N/A
Sugar 47.9g 0.75g N/A
Vitamin A 2µg 0µg 0%
Vitamin E 0.54mg 0.55mg 0%
Trans fat 0.112g 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%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.085g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.947g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chocolate 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
9%
Chocolate
24%
Puff pastry
Minerals Daily Need Coverage Score
116%
Chocolate
43%
Puff pastry

Comparison summary

Which food is lower in Cholesterol?
Puff pastry
Puff pastry is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Puff pastry
Puff pastry is lower in Sugar (difference - 47.15g)
Which food is lower in Saturated fat?
Puff pastry
Puff pastry is lower in Saturated fat (difference - 13.017g)
Which food is cheaper?
Puff pastry
Puff pastry is cheaper (difference - $2)
Which food is richer in vitamins?
Puff pastry
Puff pastry is relatively richer in vitamins
Which food contains less Sodium?
Chocolate
Chocolate contains less Sodium (difference - 229mg)
Which food is lower in glycemic index?
Chocolate
Chocolate is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Chocolate
Chocolate is relatively richer in minerals

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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.