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  6. Feta vs. Puff pastry

Feta vs. Puff pastry — In-Depth Nutrition Comparison

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Significant differences between feta and puff pastry

  • Feta has more vitamin B12, calcium, vitamin B2, phosphorus, vitamin B6, and zinc; however, puff pastry is richer in iron.
  • Feta covers your daily vitamin B12 needs 70% more than puff pastry.
  • Puff pastry has a higher glycemic index. The glycemic index of puff pastry is 56, while the glycemic index of feta is 27.

Specific food types used in this comparison are Cheese, feta and Puff pastry, frozen, ready-to-bake, baked.

Infographic

Feta 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.
Feta
Feta
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
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 MagnesiumMagnesium +18.8%
Contains more CalciumCalcium +4830%
Contains more ZincZinc +433.3%
Contains more PhosphorusPhosphorus +461.7%
Contains more IronIron +300%
Contains more CopperCopper +259.4%
Contains less SodiumSodium -72.4%
Contains more ManganeseManganese +1667.9%
Contains more SeleniumSelenium +63.3%
~equal in Potassium ~62mg

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.
Feta
Feta
7
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
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 AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +227.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +2131.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +148.4%
Contains more Vitamin EVitamin E +205.6%
Contains more Vitamin B1Vitamin B1 +109.7%
Contains more Vitamin B3Vitamin B3 +283.5%
Contains more Vitamin KVitamin K +805.6%
Contains more FolateFolate +71.9%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Feta Puff pastry DV% diff.
Polyunsaturated fat 0.591g 22.228g 144%
Vitamin B12 1.69µg 0µg 70%
Calcium 493mg 10mg 48%
Vitamin B2 0.844mg 0.258mg 45%
Saturated fat 14.946g 5.502g 43%
Phosphorus 337mg 60mg 40%
Vitamin B6 0.424mg 0.019mg 31%
Cholesterol 89mg 0mg 30%
Sodium 917mg 253mg 29%
Fats 21.28g 38.5g 26%
Iron 0.65mg 2.6mg 24%
Zinc 2.88mg 0.54mg 21%
Manganese 0.028mg 0.495mg 20%
Vitamin B5 0.967mg 0mg 19%
Vitamin B3 0.991mg 3.8mg 18%
Selenium 15µg 24.5µg 17%
Calories 264kcal 558kcal 15%
Vitamin A 125µg 0µg 14%
Protein 14.21g 7.4g 14%
Vitamin B1 0.154mg 0.323mg 14%
Carbs 4.09g 45.7g 14%
Vitamin K 1.8µg 16.3µg 12%
Monounsaturated fat 4.623g 8.828g 11%
Copper 0.032mg 0.115mg 9%
Fiber 0g 1.5g 6%
Folate 32µg 55µg 6%
Vitamin E 0.18mg 0.55mg 2%
Choline 15.4mg 6.2mg 2%
Vitamin D 16IU 0IU 2%
Vitamin D 0.4µg 0µg 2%
Magnesium 19mg 16mg 1%
Net carbs 4.09g 44.2g N/A
Potassium 62mg 62mg 0%
Sugar 4.09g 0.75g N/A
Tryptophan 0.2mg 0.086mg 0%
Threonine 0.637mg 0.198mg 0%
Isoleucine 0.803mg 0.275mg 0%
Leucine 1.395mg 0.514mg 0%
Lysine 1.219mg 0.144mg 0%
Methionine 0.368mg 0.131mg 0%
Phenylalanine 0.675mg 0.367mg 0%
Valine 1.065mg 0.312mg 0%
Histidine 0.397mg 0.158mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
Feta
3
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 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 ProteinProtein +92%
Contains more WaterWater +646.2%
Contains more OtherOther +420%
Contains more FatsFats +80.9%
Contains more CarbsCarbs +1017.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
Feta
0
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 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 -63.2%
Contains more Mono. FatMonounsaturated fat +91%
Contains more Poly. FatPolyunsaturated fat +3661.1%

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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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.