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.

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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.

Chocolate

Puff pastry

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.

Chocolate

Puff pastry

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

All nutrients comparison - raw data values

Nutrient			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