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Fruit salad vs. Pastry — In-Depth Nutrition Comparison

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Significant differences between fruit salad and pastry

  • Fruit salad has more vitamin A; however, pastry is richer in vitamin B1, iron, vitamin B3, vitamin B2, folate, manganese, and copper.
  • Pastry covers your daily saturated fat needs 48% more than fruit salad.
  • Pastry has 600 times less vitamin A than fruit salad. Fruit salad has 600IU of vitamin A, while pastry has 1IU.
  • Fruit salad contains less sodium.

Specific food types used in this comparison are Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids and Puff pastry, frozen, ready-to-bake.

Infographic

Fruit salad vs 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Pastry
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.4% 96% 38% 14% 26% 32% 64% 132%
Contains more PotassiumPotassium +90.2%
Contains less SodiumSodium -98%
Contains more MagnesiumMagnesium +100%
Contains more IronIron +924%
Contains more CopperCopper +128%
Contains more ZincZinc +278.6%
Contains more PhosphorusPhosphorus +328.6%
Contains more ManganeseManganese +223.2%
~equal in Calcium ~10mg

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Pastry
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% 0% 11% 0% 100% 65% 78% 0% 4.8% 0% 40% 59% 3.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +28.6%
Contains more Vitamin B1Vitamin B1 +3518.2%
Contains more Vitamin B2Vitamin B2 +1921.4%
Contains more Vitamin B3Vitamin B3 +1070.8%
Contains more FolateFolate +2500%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Pastry
4
7% 38% 45% 9%
Protein: 7.3 g
Fats: 38.1 g
Carbs: 45.1 g
Water: 8.5 g
Other: 1 g
Contains more WaterWater +913.5%
Contains more ProteinProtein +1331.4%
Contains more FatsFats +126900%
Contains more CarbsCarbs +245.6%
Contains more OtherOther +284.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Pastry
2
27% 60% 14%
Saturated fat: Sat. Fat 9.643 g
Monounsaturated fat: Mono. Fat 21.597 g
Polyunsaturated fat: Poly. Fat 4.894 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +431840%
Contains more Poly. FatPolyunsaturated fat +44390.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fruit salad Pastry
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Fruit salad Pastry DV% diff.
Fats 0.03g 38.1g 59%
Monounsaturated fat 0.005g 21.597g 54%
Saturated fat 0.004g 9.643g 44%
Selenium 24.2µg 44%
Polyunsaturated fat 0.011g 4.894g 33%
Vitamin B1 0.011mg 0.398mg 32%
Iron 0.25mg 2.56mg 29%
Calories 50kcal 551kcal 25%
Vitamin B3 0.356mg 4.168mg 24%
Vitamin B2 0.014mg 0.283mg 21%
Folate 3µg 78µg 19%
Manganese 0.151mg 0.488mg 15%
Protein 0.51g 7.3g 14%
Vitamin K 16.1µg 13%
Carbs 13.05g 45.1g 11%
Sodium 5mg 249mg 11%
Copper 0.05mg 0.114mg 7%
Phosphorus 14mg 60mg 7%
Zinc 0.14mg 0.53mg 4%
Vitamin E 0.54mg 4%
Vitamin C 3.3mg 0mg 4%
Vitamin A 30µg 0µg 3%
Potassium 116mg 61mg 2%
Magnesium 8mg 16mg 2%
Fiber 1g 1.5g 2%
Vitamin B5 0.053mg 0mg 1%
Choline 6.4mg 1%
Net carbs 12.05g 43.6g N/A
Calcium 11mg 10mg 0%
Sugar 0.74g N/A
Vitamin B6 0.027mg 0.021mg 0%
Tryptophan 0.085mg 0%
Threonine 0.196mg 0%
Isoleucine 0.272mg 0%
Leucine 0.508mg 0%
Lysine 0.142mg 0%
Methionine 0.129mg 0%
Phenylalanine 0.362mg 0%
Valine 0.308mg 0%
Histidine 0.156mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fruit salad Pastry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
3%
Fruit salad
28%
Pastry
Minerals Daily Need Coverage Score
8%
Fruit salad
42%
Pastry

Comparison summary

Which food is richer in minerals?
Pastry
Pastry is relatively richer in minerals
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 0.74g)
Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 244mg)
Which food is lower in Saturated fat?
Fruit salad
Fruit salad is lower in Saturated fat (difference - 9.639g)
Which food is lower in glycemic index?
Fruit salad
Fruit salad is lower in glycemic index (difference - 5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/nutrients
  2. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/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.