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Pancake vs. Puff pastry — In-Depth Nutrition Comparison

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The main differences between pancake and puff pastry

  • Pancake has more calcium, phosphorus, and vitamin B12; however, puff pastry has more selenium, vitamin B3, manganese, vitamin B1, and iron.
  • Daily need coverage for calcium for pancake is 21% higher.

Food types used in this article are Pancakes, plain, prepared from recipe and Puff pastry, frozen, ready-to-bake, baked.

Infographic

Pancake 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 11% 66% 12% 68% 16% 15% 68% 57% 26% 81%
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 +2090%
Contains more PotassiumPotassium +112.9%
Contains more PhosphorusPhosphorus +165%
Contains more IronIron +44.4%
Contains more CopperCopper +134.7%
Contains less SodiumSodium -42.4%
Contains more ManganeseManganese +147.5%
Contains more SeleniumSelenium +64.4%
~equal in Magnesium ~16mg
~equal in Zinc ~0.54mg

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% 18% 0% 0% 50% 65% 29% 24% 11% 28% 0% 29% 0%
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 +142.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +60.7%
Contains more Vitamin B3Vitamin B3 +142.5%
Contains more FolateFolate +44.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.258mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 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 +614.9%
Contains more OtherOther +170%
Contains more ProteinProtein +15.6%
Contains more FatsFats +296.9%
Contains more CarbsCarbs +61.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 49%
Saturated fat: Sat. Fat 2.122 g
Monounsaturated fat: Mono. Fat 2.474 g
Polyunsaturated fat: Poly. Fat 4.447 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 -61.4%
Contains more Mono. FatMonounsaturated fat +256.8%
Contains more Poly. FatPolyunsaturated fat +399.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pancake Puff pastry DV% diff.
Polyunsaturated fat 4.447g 22.228g 119%
Fats 9.7g 38.5g 44%
Calcium 219mg 10mg 21%
Cholesterol 59mg 0mg 20%
Calories 227kcal 558kcal 17%
Selenium 14.9µg 24.5µg 17%
Monounsaturated fat 2.474g 8.828g 16%
Saturated fat 2.122g 5.502g 15%
Phosphorus 159mg 60mg 14%
Vitamin K 16.3µg 14%
Vitamin B3 1.567mg 3.8mg 14%
Manganese 0.2mg 0.495mg 13%
Vitamin B1 0.201mg 0.323mg 10%
Iron 1.8mg 2.6mg 10%
Vitamin B12 0.22µg 0µg 9%
Vitamin B5 0.405mg 0mg 8%
Sodium 439mg 253mg 8%
Copper 0.049mg 0.115mg 7%
Fiber 1.5g 6%
Vitamin A 54µg 0µg 6%
Carbs 28.3g 45.7g 6%
Folate 38µg 55µg 4%
Vitamin E 0.55mg 4%
Vitamin B2 0.281mg 0.258mg 2%
Protein 6.4g 7.4g 2%
Vitamin B6 0.046mg 0.019mg 2%
Potassium 132mg 62mg 2%
Choline 6.2mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 28.3g 44.2g N/A
Magnesium 16mg 16mg 0%
Sugar 0.75g N/A
Zinc 0.56mg 0.54mg 0%
Tryptophan 0.08mg 0.086mg 0%
Threonine 0.237mg 0.198mg 0%
Isoleucine 0.297mg 0.275mg 0%
Leucine 0.513mg 0.514mg 0%
Lysine 0.321mg 0.144mg 0%
Methionine 0.147mg 0.131mg 0%
Phenylalanine 0.319mg 0.367mg 0%
Valine 0.335mg 0.312mg 0%
Histidine 0.152mg 0.158mg 0%
Omega-3 - DHA 0.005g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pancake 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
20%
Pancake
24%
Puff pastry
Minerals Daily Need Coverage Score
42%
Pancake
43%
Puff pastry

Comparison summary

Which food is lower in Cholesterol?
Puff pastry
Puff pastry is lower in Cholesterol (difference - 59mg)
Which food contains less Sodium?
Puff pastry
Puff pastry contains less Sodium (difference - 186mg)
Which food is lower in glycemic index?
Puff pastry
Puff pastry is lower in glycemic index (difference - 10)
Which food is lower in Sugar?
Pancake
Pancake is lower in Sugar (difference - 0.75g)
Which food is lower in Saturated fat?
Pancake
Pancake is lower in Saturated fat (difference - 3.38g)
Which food is cheaper?
?
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.
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. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.