Dried fruit vs. Puff pastry — In-Depth Nutrition Comparison

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Summary of differences between dried fruit and puff pastry

Dried fruit has more vitamin A, potassium, copper, vitamin E, and fiber, while puff pastry has more selenium, vitamin B1, vitamin B2, and manganese.
Dried fruit covers your daily need for vitamin A, 72% more than puff pastry.
Dried fruit contains 19 times more potassium than puff pastry. While dried fruit contains 1162mg of potassium, puff pastry contains only 62mg.
The amount of saturated fat in dried fruit is lower.
Dried fruit has a lower glycemic index. The glycemic index of dried fruit is 31, while the glycemic index of puff pastry is 56.

These are the specific foods used in this comparison Apricots, dried, sulfured, uncooked 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.

Dried fruit

Puff pastry

Contains more MagnesiumMagnesium	+100%
Contains more CalciumCalcium	+450%
Contains more PotassiumPotassium	+1774.2%
Contains more CopperCopper	+198.3%
Contains more PhosphorusPhosphorus	+18.3%
Contains less SodiumSodium	-96%

Contains more ZincZinc	+38.5%
Contains more ManganeseManganese	+110.6%
Contains more SeleniumSelenium	+1013.6%

~equal in Iron ~2.6mg

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.

Dried fruit

Puff pastry

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+687.3%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+652.6%
Contains more CholineCholine	+124.2%

Contains more Vitamin B1Vitamin B1	+2053.3%
Contains more Vitamin B2Vitamin B2	+248.6%
Contains more Vitamin B3Vitamin B3	+46.8%
Contains more Vitamin KVitamin K	+425.8%
Contains more FolateFolate	+450%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	0.074g	22.228g	148%
Fats	0.51g	38.5g	58%
Selenium	2.2µg	24.5µg	41%
Potassium	1162mg	62mg	32%
Vitamin B1	0.015mg	0.323mg	26%
Saturated fat	0.017g	5.502g	25%
Vitamin E	4.33mg	0.55mg	25%
Copper	0.343mg	0.115mg	25%
Fiber	7.3g	1.5g	23%
Monounsaturated fat	0.074g	8.828g	22%
Vitamin A	180µg	0µg	20%
Calories	241kcal	558kcal	16%
Fructose	12.47g		16%
Vitamin B2	0.074mg	0.258mg	14%
Manganese	0.235mg	0.495mg	11%
Vitamin K	3.1µg	16.3µg	11%
Folate	10µg	55µg	11%
Sodium	10mg	253mg	11%
Vitamin B5	0.516mg	0mg	10%
Vitamin B6	0.143mg	0.019mg	10%
Protein	3.39g	7.4g	8%
Vitamin B3	2.589mg	3.8mg	8%
Carbs	62.64g	45.7g	6%
Calcium	55mg	10mg	5%
Magnesium	32mg	16mg	4%
Phosphorus	71mg	60mg	2%
Vitamin C	1mg	0mg	1%
Iron	2.66mg	2.6mg	1%
Choline	13.9mg	6.2mg	1%
Zinc	0.39mg	0.54mg	1%
Net carbs	55.34g	44.2g	N/A
Sugar	53.44g	0.75g	N/A
Starch	0.35g		0%
Tryptophan	0.016mg	0.086mg	0%
Threonine	0.073mg	0.198mg	0%
Isoleucine	0.063mg	0.275mg	0%
Leucine	0.105mg	0.514mg	0%
Lysine	0.083mg	0.144mg	0%
Methionine	0.015mg	0.131mg	0%
Phenylalanine	0.062mg	0.367mg	0%
Valine	0.078mg	0.312mg	0%
Histidine	0.047mg	0.158mg	0%