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Coconut oil vs. Puff pastry — In-Depth Nutrition Comparison

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How are coconut oil and puff pastry different?

  • Puff pastry is higher than coconut oil in selenium, iron, vitamin B1, vitamin B3, manganese, vitamin B2, folate, vitamin K, and copper.
  • Coconut oil covers your daily need for saturated fat, 385% more than puff pastry.
  • Puff pastry is lower in saturated fat.
  • Puff pastry has a higher glycemic index (56) than coconut oil (0).

Oil, coconut and Puff pastry, frozen, ready-to-bake, baked types were used in this article.

Infographic

Coconut oil 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +∞%
Contains more IronIron +5100%
Contains more CopperCopper +∞%
Contains more ZincZinc +2600%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
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 EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +2616.7%
Contains more FolateFolate +∞%
Contains more CholineCholine +1966.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 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 FatsFats +157.3%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +24566.7%
~equal in Other ~1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 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 -93.3%
Contains more Mono. FatMonounsaturated fat +39.4%
Contains more Poly. FatPolyunsaturated fat +1206%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut oil Puff pastry DV% diff.
Saturated fat 82.475g 5.502g 350%
Polyunsaturated fat 1.702g 22.228g 137%
Fats 99.06g 38.5g 93%
Selenium 0µg 24.5µg 45%
Iron 0.05mg 2.6mg 32%
Vitamin B1 0mg 0.323mg 27%
Vitamin B3 0mg 3.8mg 24%
Manganese 0mg 0.495mg 22%
Vitamin B2 0mg 0.258mg 20%
Calories 892kcal 558kcal 17%
Protein 0g 7.4g 15%
Carbs 0g 45.7g 15%
Folate 0µg 55µg 14%
Copper 0mg 0.115mg 13%
Vitamin K 0.6µg 16.3µg 13%
Sodium 0mg 253mg 11%
Phosphorus 0mg 60mg 9%
Fiber 0g 1.5g 6%
Monounsaturated fat 6.332g 8.828g 6%
Zinc 0.02mg 0.54mg 5%
Magnesium 0mg 16mg 4%
Vitamin E 0.11mg 0.55mg 3%
Potassium 0mg 62mg 2%
Choline 0.3mg 6.2mg 1%
Vitamin B6 0mg 0.019mg 1%
Calcium 1mg 10mg 1%
Net carbs 0g 44.2g N/A
Sugar 0g 0.75g N/A
Trans fat 0.028g N/A
Tryptophan 0mg 0.086mg 0%
Threonine 0mg 0.198mg 0%
Isoleucine 0mg 0.275mg 0%
Leucine 0mg 0.514mg 0%
Lysine 0mg 0.144mg 0%
Methionine 0mg 0.131mg 0%
Phenylalanine 0mg 0.367mg 0%
Valine 0mg 0.312mg 0%
Histidine 0mg 0.158mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut oil 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
0%
Coconut oil
24%
Puff pastry
Minerals Daily Need Coverage Score
0%
Coconut oil
43%
Puff pastry

Comparison summary

Which food is lower in Saturated fat?
Puff pastry
Puff pastry is lower in Saturated fat (difference - 76.973g)
Which food is cheaper?
Puff pastry
Puff pastry is cheaper (difference - $2.2)
Which food is richer in minerals?
Puff pastry
Puff pastry is relatively richer in minerals
Which food is richer in vitamins?
Puff pastry
Puff pastry is relatively richer in vitamins
Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 0.75g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 253mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 56)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.