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  6. Pastry vs. Cauliflower

Pastry vs. Cauliflower — In-Depth Nutrition Comparison

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Important differences between pastry and cauliflower

  • Pastry has more selenium, vitamin B1, iron, vitamin B3, vitamin B2, and manganese; however, cauliflower has more vitamin C, vitamin B5, and vitamin B6.
  • Cauliflower's daily need coverage for vitamin C is 54% more.
  • Pastry has 74 times more saturated fat than cauliflower. Pastry has 9.643g of saturated fat, while cauliflower has 0.13g.

The food varieties used in the comparison are Puff pastry, frozen, ready-to-bake and Cauliflower, raw.

Infographic

Pastry vs Cauliflower 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.
Pastry
Pastry
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.4% 96% 38% 14% 26% 32% 64% 132%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more IronIron +509.5%
Contains more CopperCopper +192.3%
Contains more ZincZinc +96.3%
Contains more PhosphorusPhosphorus +36.4%
Contains more ManganeseManganese +214.8%
Contains more SeleniumSelenium +3933.3%
Contains more CalciumCalcium +120%
Contains more PotassiumPotassium +390.2%
Contains less SodiumSodium -88%
~equal in Magnesium ~15mg

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.
Pastry
Pastry
5
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% 100% 65% 78% 0% 4.8% 0% 40% 59% 3.5%
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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin EVitamin E +575%
Contains more Vitamin B1Vitamin B1 +696%
Contains more Vitamin B2Vitamin B2 +371.7%
Contains more Vitamin B3Vitamin B3 +722.1%
Contains more FolateFolate +36.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +776.2%
Contains more CholineCholine +592.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~15.5µg

All nutrients comparison - raw data values

Nutrient Pastry Cauliflower DV% diff.
Fats 38.1g 0.28g 58%
Vitamin C 0mg 48.2mg 54%
Monounsaturated fat 21.597g 0.034g 54%
Saturated fat 9.643g 0.13g 43%
Selenium 24.2µg 0.6µg 43%
Polyunsaturated fat 4.894g 0.031g 32%
Vitamin B1 0.398mg 0.05mg 29%
Iron 2.56mg 0.42mg 27%
Calories 551kcal 25kcal 26%
Vitamin B3 4.168mg 0.507mg 23%
Vitamin B2 0.283mg 0.06mg 17%
Manganese 0.488mg 0.155mg 14%
Carbs 45.1g 4.97g 13%
Vitamin B6 0.021mg 0.184mg 13%
Vitamin B5 0mg 0.667mg 13%
Protein 7.3g 1.92g 11%
Sodium 249mg 30mg 10%
Copper 0.114mg 0.039mg 8%
Choline 6.4mg 44.3mg 7%
Potassium 61mg 299mg 7%
Folate 78µg 57µg 5%
Vitamin E 0.54mg 0.08mg 3%
Phosphorus 60mg 44mg 2%
Fiber 1.5g 2g 2%
Zinc 0.53mg 0.27mg 2%
Calcium 10mg 22mg 1%
Fructose 0.97g 1%
Vitamin K 16.1µg 15.5µg 1%
Net carbs 43.6g 2.97g N/A
Magnesium 16mg 15mg 0%
Sugar 0.74g 1.91g N/A
Tryptophan 0.085mg 0.02mg 0%
Threonine 0.196mg 0.076mg 0%
Isoleucine 0.272mg 0.071mg 0%
Leucine 0.508mg 0.106mg 0%
Lysine 0.142mg 0.217mg 0%
Methionine 0.129mg 0.02mg 0%
Phenylalanine 0.362mg 0.065mg 0%
Valine 0.308mg 0.125mg 0%
Histidine 0.156mg 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pastry
Pastry
4
7% 38% 45% 9%
Protein: 7.3 g
Fats: 38.1 g
Carbs: 45.1 g
Water: 8.5 g
Other: 1 g
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +280.2%
Contains more FatsFats +13507.1%
Contains more CarbsCarbs +807.4%
Contains more OtherOther +31.6%
Contains more WaterWater +983.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pastry
Pastry
2
27% 60% 14%
Saturated fat: Sat. Fat 9.643 g
Monounsaturated fat: Mono. Fat 21.597 g
Polyunsaturated fat: Poly. Fat 4.894 g
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +63420.6%
Contains more Poly. FatPolyunsaturated fat +15687.1%
Contains less Sat. FatSaturated fat -98.7%

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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. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.