Oats vs. Pastry — In-Depth Nutrition Comparison
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A recap on differences between oats and pastry
- Oats are higher than pastry in manganese, phosphorus, copper, magnesium, fiber, zinc, vitamin B1, iron, and vitamin B5.
- Oats cover your daily manganese needs 193% more than pastry.
- The amount of saturated fat in oats is lower.
Food varieties used in this article are Oats and Puff pastry, frozen, ready-to-bake.
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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 | +1006.3% |
| Contains more CalciumCalcium | +440% |
| Contains more PotassiumPotassium | +603.3% |
| Contains more IronIron | +84.4% |
| Contains more CopperCopper | +449.1% |
| Contains more ZincZinc | +649.1% |
| Contains more PhosphorusPhosphorus | +771.7% |
| Contains less SodiumSodium | -99.2% |
| Contains more ManganeseManganese | +907.4% |
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 B1Vitamin B1 | +91.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +466.7% |
| Contains more Vitamin B2Vitamin B2 | +103.6% |
| Contains more Vitamin B3Vitamin B3 | +333.7% |
| Contains more FolateFolate | +39.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 4.916mg | 0.488mg | 193% |
| Phosphorus | 523mg | 60mg | 66% |
| Copper | 0.626mg | 0.114mg | 57% |
| Monounsaturated fat | 2.178g | 21.597g | 49% |
| Fats | 6.9g | 38.1g | 48% |
| Selenium | 24.2µg | 44% | |
| Magnesium | 177mg | 16mg | 38% |
| Saturated fat | 1.217g | 9.643g | 38% |
| Fiber | 10.6g | 1.5g | 36% |
| Zinc | 3.97mg | 0.53mg | 31% |
| Vitamin B1 | 0.763mg | 0.398mg | 30% |
| Iron | 4.72mg | 2.56mg | 27% |
| Vitamin B5 | 1.349mg | 0mg | 27% |
| Vitamin B3 | 0.961mg | 4.168mg | 20% |
| Protein | 16.89g | 7.3g | 19% |
| Polyunsaturated fat | 2.535g | 4.894g | 16% |
| Vitamin K | 16.1µg | 13% | |
| Sodium | 2mg | 249mg | 11% |
| Potassium | 429mg | 61mg | 11% |
| Vitamin B2 | 0.139mg | 0.283mg | 11% |
| Vitamin B6 | 0.119mg | 0.021mg | 8% |
| Calories | 389kcal | 551kcal | 8% |
| Carbs | 66.27g | 45.1g | 7% |
| Folate | 56µg | 78µg | 6% |
| Vitamin E | 0.54mg | 4% | |
| Calcium | 54mg | 10mg | 4% |
| Choline | 6.4mg | 1% | |
| Net carbs | 55.67g | 43.6g | N/A |
| Sugar | 0.74g | N/A | |
| Tryptophan | 0.234mg | 0.085mg | 0% |
| Threonine | 0.575mg | 0.196mg | 0% |
| Isoleucine | 0.694mg | 0.272mg | 0% |
| Leucine | 1.284mg | 0.508mg | 0% |
| Lysine | 0.701mg | 0.142mg | 0% |
| Methionine | 0.312mg | 0.129mg | 0% |
| Phenylalanine | 0.895mg | 0.362mg | 0% |
| Valine | 0.937mg | 0.308mg | 0% |
| Histidine | 0.405mg | 0.156mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +131.4% |
| Contains more CarbsCarbs | +46.9% |
| Contains more OtherOther | +72% |
| Contains more FatsFats | +452.2% |
~equal in
Water
~8.5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -87.4% |
| Contains more Mono. FatMonounsaturated fat | +891.6% |
| Contains more Poly. FatPolyunsaturated fat | +93.1% |
