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  6. Fruit salad vs. Puff pastry

Fruit salad vs. Puff pastry — In-Depth Nutrition Comparison

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The main differences between fruit salad and puff pastry

  • Fruit salad has more vitamin A; however, puff pastry has more iron, vitamin B1, vitamin B3, vitamin B2, manganese, folate, and copper.
  • Daily need coverage for iron for puff pastry is 29% higher.
  • Puff pastry has 600 times less vitamin A than fruit salad. Fruit salad has 600IU of vitamin A, while puff pastry has 1IU.
  • Fruit salad is lower in sodium.

Food types used in this article 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, baked.

Infographic

Fruit salad 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.
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%
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 PotassiumPotassium +87.1%
Contains less SodiumSodium -98%
Contains more MagnesiumMagnesium +100%
Contains more IronIron +940%
Contains more CopperCopper +130%
Contains more ZincZinc +285.7%
Contains more PhosphorusPhosphorus +328.6%
Contains more ManganeseManganese +227.8%
~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%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +42.1%
Contains more Vitamin B1Vitamin B1 +2836.4%
Contains more Vitamin B2Vitamin B2 +1742.9%
Contains more Vitamin B3Vitamin B3 +967.4%
Contains more FolateFolate +1733.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fruit salad Puff pastry DV% diff.
Polyunsaturated fat 0.011g 22.228g 148%
Fats 0.03g 38.5g 59%
Selenium 24.5µg 45%
Iron 0.25mg 2.6mg 29%
Vitamin B1 0.011mg 0.323mg 26%
Saturated fat 0.004g 5.502g 25%
Calories 50kcal 558kcal 25%
Vitamin B3 0.356mg 3.8mg 22%
Monounsaturated fat 0.005g 8.828g 22%
Vitamin B2 0.014mg 0.258mg 19%
Manganese 0.151mg 0.495mg 15%
Protein 0.51g 7.4g 14%
Vitamin K 16.3µg 14%
Folate 3µg 55µg 13%
Sodium 5mg 253mg 11%
Carbs 13.05g 45.7g 11%
Phosphorus 14mg 60mg 7%
Copper 0.05mg 0.115mg 7%
Zinc 0.14mg 0.54mg 4%
Vitamin E 0.55mg 4%
Vitamin C 3.3mg 0mg 4%
Vitamin A 30µg 0µg 3%
Fiber 1g 1.5g 2%
Magnesium 8mg 16mg 2%
Potassium 116mg 62mg 2%
Choline 6.2mg 1%
Vitamin B5 0.053mg 0mg 1%
Vitamin B6 0.027mg 0.019mg 1%
Net carbs 12.05g 44.2g N/A
Calcium 11mg 10mg 0%
Sugar 0.75g N/A
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%

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
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 WaterWater +1064.2%
Contains more ProteinProtein +1351%
Contains more FatsFats +128233.3%
Contains more CarbsCarbs +250.2%
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
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 -99.9%
Contains more Mono. FatMonounsaturated fat +176460%
Contains more Poly. FatPolyunsaturated fat +201972.7%

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