Egg white vs. Puff pastry — In-Depth Nutrition Comparison
Compare
A recap on differences between egg whites and puff pastry
- Egg whites have more vitamin B2; however, puff pastry is higher in iron, vitamin B1, vitamin B3, manganese, vitamin K, folate, copper, and selenium.
- Puff pastry covers your daily iron needs 32% more than egg whites.
- Puff pastry contains 2 times less vitamin B2 than egg whites. Egg whites contain 0.439mg of vitamin B2, while puff pastry contains 0.258mg.
- The glycemic index of puff pastry is higher.
Food varieties used in this article are Egg, white, raw, fresh and Puff pastry, frozen, ready-to-bake, baked.
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.
| Contains more PotassiumPotassium | +162.9% |
| Contains less SodiumSodium | -34.4% |
| Contains more MagnesiumMagnesium | +45.5% |
| Contains more CalciumCalcium | +42.9% |
| Contains more IronIron | +3150% |
| Contains more CopperCopper | +400% |
| Contains more ZincZinc | +1700% |
| Contains more PhosphorusPhosphorus | +300% |
| Contains more ManganeseManganese | +4400% |
| Contains more SeleniumSelenium | +22.5% |
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.
| Contains more Vitamin B2Vitamin B2 | +70.2% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +7975% |
| Contains more Vitamin B3Vitamin B3 | +3519% |
| Contains more Vitamin B6Vitamin B6 | +280% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1275% |
| Contains more CholineCholine | +463.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0g | 22.228g | 148% |
| Fats | 0.17g | 38.5g | 59% |
| Iron | 0.08mg | 2.6mg | 32% |
| Vitamin B1 | 0.004mg | 0.323mg | 27% |
| Calories | 52kcal | 558kcal | 25% |
| Saturated fat | 0g | 5.502g | 25% |
| Vitamin B3 | 0.105mg | 3.8mg | 23% |
| Monounsaturated fat | 0g | 8.828g | 22% |
| Manganese | 0.011mg | 0.495mg | 21% |
| Carbs | 0.73g | 45.7g | 15% |
| Vitamin K | 0µg | 16.3µg | 14% |
| Vitamin B2 | 0.439mg | 0.258mg | 14% |
| Folate | 4µg | 55µg | 13% |
| Copper | 0.023mg | 0.115mg | 10% |
| Selenium | 20µg | 24.5µg | 8% |
| Protein | 10.9g | 7.4g | 7% |
| Fiber | 0g | 1.5g | 6% |
| Phosphorus | 15mg | 60mg | 6% |
| Zinc | 0.03mg | 0.54mg | 5% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Sodium | 166mg | 253mg | 4% |
| Vitamin E | 0mg | 0.55mg | 4% |
| Vitamin B5 | 0.19mg | 0mg | 4% |
| Potassium | 163mg | 62mg | 3% |
| Vitamin B6 | 0.005mg | 0.019mg | 1% |
| Choline | 1.1mg | 6.2mg | 1% |
| Magnesium | 11mg | 16mg | 1% |
| Net carbs | 0.73g | 44.2g | N/A |
| Calcium | 7mg | 10mg | 0% |
| Sugar | 0.71g | 0.75g | N/A |
| Tryptophan | 0.125mg | 0.086mg | 0% |
| Threonine | 0.449mg | 0.198mg | 0% |
| Isoleucine | 0.661mg | 0.275mg | 0% |
| Leucine | 1.016mg | 0.514mg | 0% |
| Lysine | 0.806mg | 0.144mg | 0% |
| Methionine | 0.399mg | 0.131mg | 0% |
| Phenylalanine | 0.686mg | 0.367mg | 0% |
| Valine | 0.809mg | 0.312mg | 0% |
| Histidine | 0.29mg | 0.158mg | 0% |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.9 g
Fats:
0.17 g
Carbs:
0.73 g
Water:
87.57 g
Other:
0.63 g
Protein:
7.4 g
Fats:
38.5 g
Carbs:
45.7 g
Water:
7.4 g
Other:
1 g
| Contains more ProteinProtein | +47.3% |
| Contains more WaterWater | +1083.4% |
| Contains more FatsFats | +22547.1% |
| Contains more CarbsCarbs | +6160.3% |
| Contains more OtherOther | +58.7% |
