Oatmeal vs. Puff pastry — In-Depth Nutrition Comparison
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The main differences between oatmeal and puff pastry
- Oatmeal has more iron, vitamin B6, vitamin A, calcium, and vitamin B5; however, puff pastry has more selenium, vitamin K, and copper.
- Daily need coverage for iron for oatmeal is 42% higher.
- Oatmeal is lower in sodium.
- Oatmeal has a higher glycemic index than puff pastry.
Food types used in this article are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) 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.
| Contains more MagnesiumMagnesium | +62.5% |
| Contains more CalciumCalcium | +700% |
| Contains more IronIron | +129.2% |
| Contains more ZincZinc | +14.8% |
| Contains more PhosphorusPhosphorus | +28.3% |
| Contains less SodiumSodium | -80.6% |
| Contains more ManganeseManganese | +12.7% |
| Contains more CopperCopper | +74.2% |
| Contains more SeleniumSelenium | +390% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +1426.3% |
| Contains more Vitamin EVitamin E | +685.7% |
| Contains more Vitamin B1Vitamin B1 | +24.2% |
| Contains more Vitamin B2Vitamin B2 | +20% |
| Contains more Vitamin B3Vitamin B3 | +25.6% |
| Contains more Vitamin KVitamin K | +3975% |
| Contains more FolateFolate | +25% |
| Contains more CholineCholine | +31.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.37 g
Fats:
1.36 g
Carbs:
11.67 g
Water:
84.03 g
Other:
0.57 g
Protein:
7.4 g
Fats:
38.5 g
Carbs:
45.7 g
Water:
7.4 g
Other:
1 g
| Contains more WaterWater | +1035.5% |
| Contains more ProteinProtein | +212.2% |
| Contains more FatsFats | +2730.9% |
| Contains more CarbsCarbs | +291.6% |
| Contains more OtherOther | +75.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.226 g
Monounsaturated fat:
Mono. Fat
0.391 g
Polyunsaturated fat:
Poly. Fat
0.426 g
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 | -95.9% |
| Contains more Mono. FatMonounsaturated fat | +2157.8% |
| Contains more Poly. FatPolyunsaturated fat | +5117.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 0.426g | 22.228g | 145% |
| Fats | 1.36g | 38.5g | 57% |
| Iron | 5.96mg | 2.6mg | 42% |
| Selenium | 5µg | 24.5µg | 35% |
| Calories | 68kcal | 558kcal | 25% |
| Saturated fat | 0.226g | 5.502g | 24% |
| Monounsaturated fat | 0.391g | 8.828g | 21% |
| Vitamin B6 | 0.29mg | 0.019mg | 21% |
| Vitamin A | 130µg | 0µg | 14% |
| Vitamin K | 0.4µg | 16.3µg | 13% |
| Carbs | 11.67g | 45.7g | 11% |
| Protein | 2.37g | 7.4g | 10% |
| Sodium | 49mg | 253mg | 9% |
| Calcium | 80mg | 10mg | 7% |
| Vitamin B5 | 0.317mg | 0mg | 6% |
| Vitamin B3 | 3.025mg | 3.8mg | 5% |
| Vitamin B1 | 0.26mg | 0.323mg | 5% |
| Copper | 0.066mg | 0.115mg | 5% |
| Starch | 10.37g | 4% | |
| Vitamin E | 0.07mg | 0.55mg | 3% |
| Manganese | 0.558mg | 0.495mg | 3% |
| Vitamin B2 | 0.215mg | 0.258mg | 3% |
| Folate | 44µg | 55µg | 3% |
| Phosphorus | 77mg | 60mg | 2% |
| Magnesium | 26mg | 16mg | 2% |
| Zinc | 0.62mg | 0.54mg | 1% |
| Fiber | 1.7g | 1.5g | 1% |
| Net carbs | 9.97g | 44.2g | N/A |
| Potassium | 61mg | 62mg | 0% |
| Sugar | 0.46g | 0.75g | N/A |
| Trans fat | 0.003g | N/A | |
| Choline | 4.7mg | 6.2mg | 0% |
| Tryptophan | 0.04mg | 0.086mg | 0% |
| Threonine | 0.083mg | 0.198mg | 0% |
| Isoleucine | 0.105mg | 0.275mg | 0% |
| Leucine | 0.2mg | 0.514mg | 0% |
| Lysine | 0.135mg | 0.144mg | 0% |
| Methionine | 0.04mg | 0.131mg | 0% |
| Phenylalanine | 0.13mg | 0.367mg | 0% |
| Valine | 0.151mg | 0.312mg | 0% |
| Histidine | 0.057mg | 0.158mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
26%
24%
Minerals Daily Need Coverage Score
45%
43%
Comparison summary
Which food is lower in glycemic index?
Puff pastry is lower in glycemic index (difference - 23)
Which food is richer in vitamins?
Puff pastry is relatively richer in vitamins
Which food is lower in Sugar?
Oatmeal is lower in Sugar (difference - 0.29g)
Which food contains less Sodium?
Oatmeal contains less Sodium (difference - 204mg)
Which food is lower in Saturated fat?
Oatmeal is lower in Saturated fat (difference - 5.276g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.