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Currant vs. Puff pastry — In-Depth Nutrition Comparison

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A recap on differences between currants and puff pastry

  • Currants have more vitamin C and fiber; however, puff pastry is higher in selenium, vitamin B1, vitamin B3, iron, vitamin B2, manganese, and folate.
  • Currants cover your daily vitamin C needs 46% more than puff pastry.
  • Puff pastry contains 3 times less fiber than currants. Currants contain 4.3g of fiber, while puff pastry contains 1.5g.
  • Currants have less saturated fat.
  • The glycemic index of puff pastry is higher.

Food varieties used in this article are Currants, red, and white, raw and Puff pastry, frozen, ready-to-bake, baked.

Infographic

Currant 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 9.3% 9.9% 24% 38% 36% 6.3% 19% 0.13% 24% 3.3%
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 CalciumCalcium +230%
Contains more PotassiumPotassium +343.5%
Contains less SodiumSodium -99.6%
Contains more MagnesiumMagnesium +23.1%
Contains more IronIron +160%
Contains more ZincZinc +134.8%
Contains more PhosphorusPhosphorus +36.4%
Contains more ManganeseManganese +166.1%
Contains more SeleniumSelenium +3983.3%
~equal in Copper ~0.115mg

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 137% 0.67% 2% 0% 10% 12% 1.9% 3.8% 16% 0% 28% 6% 4.1%
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 B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +268.4%
Contains more CholineCholine +22.6%
Contains more Vitamin EVitamin E +450%
Contains more Vitamin B1Vitamin B1 +707.5%
Contains more Vitamin B2Vitamin B2 +416%
Contains more Vitamin B3Vitamin B3 +3700%
Contains more Vitamin KVitamin K +48.2%
Contains more FolateFolate +587.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Currant Puff pastry DV% diff.
Polyunsaturated fat 0.088g 22.228g 148%
Fats 0.2g 38.5g 59%
Vitamin C 41mg 0mg 46%
Selenium 0.6µg 24.5µg 43%
Calories 56kcal 558kcal 25%
Saturated fat 0.017g 5.502g 25%
Vitamin B1 0.04mg 0.323mg 24%
Vitamin B3 0.1mg 3.8mg 23%
Monounsaturated fat 0.028g 8.828g 22%
Iron 1mg 2.6mg 20%
Vitamin B2 0.05mg 0.258mg 16%
Manganese 0.186mg 0.495mg 13%
Protein 1.4g 7.4g 12%
Folate 8µg 55µg 12%
Fiber 4.3g 1.5g 11%
Carbs 13.8g 45.7g 11%
Sodium 1mg 253mg 11%
Potassium 275mg 62mg 6%
Fructose 3.53g 4%
Vitamin K 11µg 16.3µg 4%
Vitamin B6 0.07mg 0.019mg 4%
Vitamin E 0.1mg 0.55mg 3%
Zinc 0.23mg 0.54mg 3%
Calcium 33mg 10mg 2%
Phosphorus 44mg 60mg 2%
Copper 0.107mg 0.115mg 1%
Magnesium 13mg 16mg 1%
Vitamin B5 0.064mg 0mg 1%
Net carbs 9.5g 44.2g N/A
Sugar 7.37g 0.75g N/A
Vitamin A 2µg 0µg 0%
Choline 7.6mg 6.2mg 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 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 WaterWater +1034.5%
Contains more ProteinProtein +428.6%
Contains more FatsFats +19150%
Contains more CarbsCarbs +231.2%
Contains more OtherOther +53.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 21% 66%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.088 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 -99.7%
Contains more Mono. FatMonounsaturated fat +31428.6%
Contains more Poly. FatPolyunsaturated fat +25159.1%

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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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.