Doughnuts vs. Puff pastry — In-Depth Nutrition Comparison

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How are doughnuts and puff pastry different?

Doughnuts are higher in phosphorus, vitamin E, folate, vitamin B5, choline, and vitamin B1; however, puff pastry is richer in selenium and manganese.
Daily need coverage for phosphorus for doughnuts is 29% higher.
Puff pastry has less saturated fat.
Puff pastry has a lower glycemic index (56) than doughnuts (75).

Doughnuts, cake-type, plain (includes unsugared, old-fashioned) and Puff pastry, frozen, ready-to-bake, baked are the varieties used in this article.

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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.

Doughnuts

Puff pastry

Contains more CalciumCalcium	+300%
Contains more PotassiumPotassium	+116.1%
Contains more PhosphorusPhosphorus	+333.3%

Contains more CopperCopper	+27.8%
Contains less SodiumSodium	-47%
Contains more ManganeseManganese	+48.6%
Contains more SeleniumSelenium	+142.6%

~equal in Magnesium ~16mg

~equal in Iron ~2.6mg

~equal in Zinc ~0.54mg

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.

Doughnuts

Puff pastry

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+261.8%
Contains more Vitamin B1Vitamin B1	+20.7%
Contains more Vitamin B2Vitamin B2	+16.7%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+163.2%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+67.3%
Contains more CholineCholine	+501.6%

Contains more Vitamin B3Vitamin B3	+30.6%
Contains more Vitamin KVitamin K	+66.3%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	3.915g	22.228g	122%
Phosphorus	260mg	60mg	29%
Selenium	10.1µg	24.5µg	26%
Saturated fat	11.105g	5.502g	25%
Fats	24.93g	38.5g	21%
Starch	25.91g		11%
Vitamin E	1.99mg	0.55mg	10%
Sodium	477mg	253mg	10%
Folate	92µg	55µg	9%
Vitamin B5	0.377mg	0mg	8%
Manganese	0.333mg	0.495mg	7%
Choline	37.3mg	6.2mg	6%
Vitamin B3	2.91mg	3.8mg	6%
Vitamin B1	0.39mg	0.323mg	6%
Calories	434kcal	558kcal	6%
Vitamin K	9.8µg	16.3µg	5%
Protein	5.31g	7.4g	4%
Copper	0.09mg	0.115mg	3%
Vitamin B2	0.301mg	0.258mg	3%
Calcium	40mg	10mg	3%
Vitamin B12	0.06µg	0µg	3%
Cholesterol	10mg	0mg	3%
Potassium	134mg	62mg	2%
Vitamin B6	0.05mg	0.019mg	2%
Monounsaturated fat	8.544g	8.828g	1%
Fiber	1.7g	1.5g	1%
Iron	2.53mg	2.6mg	1%
Net carbs	45.36g	44.2g	N/A
Carbs	47.06g	45.7g	0%
Magnesium	17mg	16mg	0%
Sugar	18.15g	0.75g	N/A
Zinc	0.5mg	0.54mg	0%
Vitamin A	4µg	0µg	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%
Omega-3 - DHA	0.001g	0g	N/A
Omega-3 - ALA	0.239g		N/A
Omega-3 - Eicosatrienoic acid	0.001g		N/A
Omega-6 - Gamma-linoleic acid	0.017g		N/A
Omega-6 - Eicosadienoic acid	0.006g		N/A
Omega-6 - Linoleic acid	3.573g		N/A