Asparagus vs. Puff pastry — In-Depth Nutrition Comparison

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Important differences between asparagus and puff pastry

Asparagus has more vitamin K, vitamin A, and copper; however, puff pastry is richer in selenium, vitamin B3, vitamin B1, manganese, and vitamin B2.
Puff pastry's daily need coverage for selenium is 40% more.
Asparagus contains 756 times more vitamin A than puff pastry. Asparagus contains 756IU of vitamin A, while puff pastry contains 1IU.
Asparagus contains less sodium.
Puff pastry has a higher glycemic index. The glycemic index of puff pastry is 56, while the glycemic index of asparagus is 32.

The food varieties used in the comparison are Asparagus, raw 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.

Asparagus

Puff pastry

Contains more CalciumCalcium	+140%
Contains more PotassiumPotassium	+225.8%
Contains more CopperCopper	+64.3%
Contains less SodiumSodium	-99.2%

Contains more MagnesiumMagnesium	+14.3%
Contains more IronIron	+21.5%
Contains more PhosphorusPhosphorus	+15.4%
Contains more ManganeseManganese	+213.3%
Contains more SeleniumSelenium	+965.2%

~equal in Zinc ~0.54mg

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.

Asparagus

Puff pastry

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+105.5%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+378.9%
Contains more Vitamin KVitamin K	+155.2%
Contains more CholineCholine	+158.1%

Contains more Vitamin B1Vitamin B1	+125.9%
Contains more Vitamin B2Vitamin B2	+83%
Contains more Vitamin B3Vitamin B3	+288.5%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Folate ~55µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	0.05g	22.228g	148%
Fats	0.12g	38.5g	59%
Selenium	2.3µg	24.5µg	40%
Calories	20kcal	558kcal	27%
Saturated fat	0.04g	5.502g	25%
Monounsaturated fat	0g	8.828g	22%
Vitamin K	41.6µg	16.3µg	21%
Vitamin B3	0.978mg	3.8mg	18%
Manganese	0.158mg	0.495mg	15%
Vitamin B1	0.143mg	0.323mg	15%
Carbs	3.88g	45.7g	14%
Sodium	2mg	253mg	11%
Protein	2.2g	7.4g	10%
Vitamin B2	0.141mg	0.258mg	9%
Copper	0.189mg	0.115mg	8%
Vitamin C	5.6mg	0mg	6%
Vitamin B6	0.091mg	0.019mg	6%
Iron	2.14mg	2.6mg	6%
Vitamin B5	0.274mg	0mg	5%
Potassium	202mg	62mg	4%
Vitamin E	1.13mg	0.55mg	4%
Vitamin A	38µg	0µg	4%
Fiber	2.1g	1.5g	2%
Choline	16mg	6.2mg	2%
Calcium	24mg	10mg	1%
Phosphorus	52mg	60mg	1%
Folate	52µg	55µg	1%
Fructose	1g		1%
Net carbs	1.78g	44.2g	N/A
Magnesium	14mg	16mg	0%
Sugar	1.88g	0.75g	N/A
Zinc	0.54mg	0.54mg	0%
Tryptophan	0.027mg	0.086mg	0%
Threonine	0.084mg	0.198mg	0%
Isoleucine	0.075mg	0.275mg	0%
Leucine	0.128mg	0.514mg	0%
Lysine	0.104mg	0.144mg	0%
Methionine	0.031mg	0.131mg	0%
Phenylalanine	0.075mg	0.367mg	0%
Valine	0.115mg	0.312mg	0%
Histidine	0.049mg	0.158mg	0%