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Pastry vs. Fruit salad — In-Depth Nutrition Comparison

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Significant differences between pastry and fruit salad

  • Pastry has more vitamin B1, iron, vitamin B3, vitamin B2, folate, manganese, and copper; however, fruit salad is richer in vitamin A.
  • Pastry covers your daily saturated fat needs 48% more than fruit salad.
  • Fruit salad has 50 times less sodium than pastry. Pastry has 249mg of sodium, while fruit salad has 5mg.
  • Fruit salad contains less saturated fat.

Specific food types used in this comparison are Puff pastry, frozen, ready-to-bake and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.

Infographic

Pastry vs Fruit salad 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
7
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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +100%
Contains more IronIron +924%
Contains more CopperCopper +128%
Contains more ZincZinc +278.6%
Contains more PhosphorusPhosphorus +328.6%
Contains more ManganeseManganese +223.2%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +90.2%
Contains less SodiumSodium -98%
~equal in Calcium ~11mg

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
7
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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +3518.2%
Contains more Vitamin B2Vitamin B2 +1921.4%
Contains more Vitamin B3Vitamin B3 +1070.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2500%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +28.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +1331.4%
Contains more FatsFats +126900%
Contains more CarbsCarbs +245.6%
Contains more OtherOther +284.6%
Contains more WaterWater +913.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +431840%
Contains more Poly. FatPolyunsaturated fat +44390.9%
Contains less Sat. FatSaturated fat -100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pastry Fruit salad DV% diff.
Fats 38.1g 0.03g 59%
Monounsaturated fat 21.597g 0.005g 54%
Saturated fat 9.643g 0.004g 44%
Selenium 24.2µg 44%
Polyunsaturated fat 4.894g 0.011g 33%
Vitamin B1 0.398mg 0.011mg 32%
Iron 2.56mg 0.25mg 29%
Calories 551kcal 50kcal 25%
Vitamin B3 4.168mg 0.356mg 24%
Vitamin B2 0.283mg 0.014mg 21%
Folate 78µg 3µg 19%
Manganese 0.488mg 0.151mg 15%
Protein 7.3g 0.51g 14%
Vitamin K 16.1µg 13%
Carbs 45.1g 13.05g 11%
Sodium 249mg 5mg 11%
Copper 0.114mg 0.05mg 7%
Phosphorus 60mg 14mg 7%
Zinc 0.53mg 0.14mg 4%
Vitamin E 0.54mg 4%
Vitamin C 0mg 3.3mg 4%
Vitamin A 0µg 30µg 3%
Potassium 61mg 116mg 2%
Magnesium 16mg 8mg 2%
Fiber 1.5g 1g 2%
Vitamin B5 0mg 0.053mg 1%
Choline 6.4mg 1%
Net carbs 43.6g 12.05g N/A
Calcium 10mg 11mg 0%
Sugar 0.74g N/A
Vitamin B6 0.021mg 0.027mg 0%
Tryptophan 0.085mg 0%
Threonine 0.196mg 0%
Isoleucine 0.272mg 0%
Leucine 0.508mg 0%
Lysine 0.142mg 0%
Methionine 0.129mg 0%
Phenylalanine 0.362mg 0%
Valine 0.308mg 0%
Histidine 0.156mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastry Fruit salad
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
28%
Pastry
3%
Fruit salad
Minerals Daily Need Coverage Score
42%
Pastry
8%
Fruit salad

Comparison summary

Which food is richer in minerals?
Pastry
Pastry is relatively richer in minerals
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 0.74g)
Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 244mg)
Which food is lower in Saturated fat?
Fruit salad
Fruit salad is lower in Saturated fat (difference - 9.639g)
Which food is lower in glycemic index?
Fruit salad
Fruit salad is lower in glycemic index (difference - 5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/nutrients
  2. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.