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.

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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.

Mustard

Puff pastry

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.

Mustard

Puff pastry

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

All nutrients comparison - raw data values

Nutrient			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