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  6. Onion vs. Puff pastry

Onion vs. Puff pastry — In-Depth Nutrition Comparison

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Summary of differences between onions and puff pastry

  • The amount of selenium, iron, vitamin B1, vitamin B3, vitamin B2, manganese, vitamin K, and folate in puff pastry is higher than in onions.
  • Puff pastry covers your daily need for selenium, 44% more than onions.
  • The amount of sodium in onions is lower.
  • Onions have a lower glycemic index. The glycemic index of onions is 15, while the glycemic index of puff pastry is 56.

These are the specific foods used in this comparison Onions, raw and Puff pastry, frozen, ready-to-bake, baked.

Infographic

Onion 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.
Onion
Onion
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
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 CalciumCalcium +130%
Contains more PotassiumPotassium +135.5%
Contains less SodiumSodium -98.4%
Contains more MagnesiumMagnesium +60%
Contains more IronIron +1138.1%
Contains more CopperCopper +194.9%
Contains more ZincZinc +217.6%
Contains more PhosphorusPhosphorus +106.9%
Contains more ManganeseManganese +283.7%
Contains more SeleniumSelenium +4800%

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.
Onion
Onion
3
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 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
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 B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +531.6%
Contains more Vitamin EVitamin E +2650%
Contains more Vitamin B1Vitamin B1 +602.2%
Contains more Vitamin B2Vitamin B2 +855.6%
Contains more Vitamin B3Vitamin B3 +3175.9%
Contains more Vitamin KVitamin K +3975%
Contains more FolateFolate +189.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~6.2mg

All nutrients comparison - raw data values

Nutrient Onion Puff pastry DV% diff.
Polyunsaturated fat 0.017g 22.228g 148%
Fats 0.1g 38.5g 59%
Selenium 0.5µg 24.5µg 44%
Iron 0.21mg 2.6mg 30%
Calories 40kcal 558kcal 26%
Saturated fat 0.042g 5.502g 25%
Vitamin B3 0.116mg 3.8mg 23%
Vitamin B1 0.046mg 0.323mg 23%
Monounsaturated fat 0.013g 8.828g 22%
Vitamin B2 0.027mg 0.258mg 18%
Manganese 0.129mg 0.495mg 16%
Protein 1.1g 7.4g 13%
Vitamin K 0.4µg 16.3µg 13%
Carbs 9.34g 45.7g 12%
Sodium 4mg 253mg 11%
Folate 19µg 55µg 9%
Vitamin B6 0.12mg 0.019mg 8%
Copper 0.039mg 0.115mg 8%
Vitamin C 7.4mg 0mg 8%
Phosphorus 29mg 60mg 4%
Vitamin E 0.02mg 0.55mg 4%
Zinc 0.17mg 0.54mg 3%
Fructose 1.29g 2%
Vitamin B5 0.123mg 0mg 2%
Potassium 146mg 62mg 2%
Fiber 1.7g 1.5g 1%
Magnesium 10mg 16mg 1%
Calcium 23mg 10mg 1%
Net carbs 7.64g 44.2g N/A
Sugar 4.24g 0.75g N/A
Choline 6.1mg 6.2mg 0%
Tryptophan 0.014mg 0.086mg 0%
Threonine 0.021mg 0.198mg 0%
Isoleucine 0.014mg 0.275mg 0%
Leucine 0.025mg 0.514mg 0%
Lysine 0.039mg 0.144mg 0%
Methionine 0.002mg 0.131mg 0%
Phenylalanine 0.025mg 0.367mg 0%
Valine 0.021mg 0.312mg 0%
Histidine 0.014mg 0.158mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 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 +1104.2%
Contains more ProteinProtein +572.7%
Contains more FatsFats +38400%
Contains more CarbsCarbs +389.3%
Contains more OtherOther +185.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 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 -99.2%
Contains more Mono. FatMonounsaturated fat +67807.7%
Contains more Poly. FatPolyunsaturated fat +130652.9%

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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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.