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Mustard vs. Puff pastry — In-Depth Nutrition Comparison

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What are the differences between mustard and puff pastry?

  • Mustard is higher in selenium and fiber, yet puff pastry is higher in vitamin B3, vitamin B2, vitamin K, iron, vitamin B1, and folate.
  • Mustard's daily need coverage for sodium is 37% more.
  • Mustard has 3 times more fiber than puff pastry. While mustard has 4g of fiber, puff pastry has only 1.5g.
  • The amount of sodium in puff pastry is lower.
  • The glycemic index of mustard is lower.

We used Mustard, prepared, yellow and Puff pastry, frozen, ready-to-bake, baked types in this article.

Infographic

Mustard 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
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 +200%
Contains more CalciumCalcium +530%
Contains more PotassiumPotassium +145.2%
Contains more ZincZinc +18.5%
Contains more PhosphorusPhosphorus +80%
Contains more SeleniumSelenium +36.7%
Contains more IronIron +61.5%
Contains more CopperCopper +55.4%
Contains less SodiumSodium -77.1%
Contains more ManganeseManganese +17.3%

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 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
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 +268.4%
Contains more CholineCholine +261.3%
Contains more Vitamin EVitamin E +52.8%
Contains more Vitamin B1Vitamin B1 +82.5%
Contains more Vitamin B2Vitamin B2 +268.6%
Contains more Vitamin B3Vitamin B3 +572.6%
Contains more Vitamin KVitamin K +1064.3%
Contains more FolateFolate +685.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 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 +1031.4%
Contains more OtherOther +237%
Contains more ProteinProtein +97.9%
Contains more FatsFats +1052.7%
Contains more CarbsCarbs +683.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 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 -96.1%
Contains more Mono. FatMonounsaturated fat +304.6%
Contains more Poly. FatPolyunsaturated fat +2771.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mustard Puff pastry DV% diff.
Polyunsaturated fat 0.774g 22.228g 143%
Fats 3.34g 38.5g 54%
Sodium 1104mg 253mg 37%
Calories 60kcal 558kcal 25%
Saturated fat 0.214g 5.502g 24%
Vitamin B3 0.565mg 3.8mg 20%
Monounsaturated fat 2.182g 8.828g 17%
Selenium 33.5µg 24.5µg 16%
Vitamin B2 0.07mg 0.258mg 14%
Carbs 5.83g 45.7g 13%
Vitamin K 1.4µg 16.3µg 12%
Iron 1.61mg 2.6mg 12%
Folate 7µg 55µg 12%
Vitamin B1 0.177mg 0.323mg 12%
Fiber 4g 1.5g 10%
Magnesium 48mg 16mg 8%
Phosphorus 108mg 60mg 7%
Protein 3.74g 7.4g 7%
Calcium 63mg 10mg 5%
Vitamin B5 0.254mg 0mg 5%
Copper 0.074mg 0.115mg 5%
Vitamin B6 0.07mg 0.019mg 4%
Choline 22.4mg 6.2mg 3%
Potassium 152mg 62mg 3%
Manganese 0.422mg 0.495mg 3%
Zinc 0.64mg 0.54mg 1%
Vitamin E 0.36mg 0.55mg 1%
Vitamin A 5µg 0µg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 1.83g 44.2g N/A
Sugar 0.92g 0.75g N/A
Starch 0.64g 0%
Trans fat 0.009g N/A
Tryptophan 0.009mg 0.086mg 0%
Threonine 0.167mg 0.198mg 0%
Isoleucine 0.146mg 0.275mg 0%
Leucine 0.292mg 0.514mg 0%
Lysine 0.264mg 0.144mg 0%
Methionine 0.076mg 0.131mg 0%
Phenylalanine 0.161mg 0.367mg 0%
Valine 0.189mg 0.312mg 0%
Histidine 0.119mg 0.158mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Puff 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
10%
Mustard
24%
Puff pastry
Minerals Daily Need Coverage Score
60%
Mustard
43%
Puff pastry

Comparison summary

Which food is lower in Sugar?
Puff pastry
Puff pastry is lower in Sugar (difference - 0.17g)
Which food contains less Sodium?
Puff pastry
Puff pastry contains less Sodium (difference - 851mg)
Which food is cheaper?
Puff pastry
Puff pastry is cheaper (difference - $2.1)
Which food is lower in Saturated fat?
Mustard
Mustard is lower in Saturated fat (difference - 5.288g)
Which food is lower in glycemic index?
Mustard
Mustard is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Mustard
Mustard is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.