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Pastry vs. Bran raw — In-Depth Nutrition Comparison

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Significant differences between pastry and bran raw

  • The amount of manganese, phosphorus, vitamin B1, fiber, magnesium, selenium, iron, copper, and vitamin B5 in bran raw is higher than in pastry.
  • Bran raw covers your daily manganese needs 224% more than pastry.
  • Bran raw has 7 times less saturated fat than pastry. Pastry has 9.643g of saturated fat, while bran raw has 1.328g.

Specific food types used in this comparison are Puff pastry, frozen, ready-to-bake and Oat bran, raw.

Infographic

Pastry vs Bran raw 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
0
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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more MagnesiumMagnesium +1368.8%
Contains more CalciumCalcium +480%
Contains more PotassiumPotassium +827.9%
Contains more IronIron +111.3%
Contains more CopperCopper +253.5%
Contains more ZincZinc +486.8%
Contains more PhosphorusPhosphorus +1123.3%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +1053.7%
Contains more SeleniumSelenium +86.8%

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
4
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 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin B2Vitamin B2 +28.6%
Contains more Vitamin B3Vitamin B3 +346.3%
Contains more Vitamin KVitamin K +403.1%
Contains more FolateFolate +50%
Contains more Vitamin EVitamin E +87%
Contains more Vitamin B1Vitamin B1 +194%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +685.7%
Contains more CholineCholine +403.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pastry
2
7% 38% 45% 9%
Protein: 7.3 g
Fats: 38.1 g
Carbs: 45.1 g
Water: 8.5 g
Other: 1 g
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more FatsFats +442%
Contains more WaterWater +29.8%
Contains more ProteinProtein +137%
Contains more CarbsCarbs +46.8%
Contains more OtherOther +190%

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains more Mono. FatMonounsaturated fat +809%
Contains more Poly. FatPolyunsaturated fat +76.9%
Contains less Sat. FatSaturated fat -86.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pastry Bran raw DV% diff.
Manganese 0.488mg 5.63mg 224%
Phosphorus 60mg 734mg 96%
Vitamin B1 0.398mg 1.17mg 64%
Fiber 1.5g 15.4g 56%
Magnesium 16mg 235mg 52%
Fats 38.1g 7.03g 48%
Monounsaturated fat 21.597g 2.376g 48%
Saturated fat 9.643g 1.328g 38%
Selenium 24.2µg 45.2µg 38%
Iron 2.56mg 5.41mg 36%
Copper 0.114mg 0.403mg 32%
Vitamin B5 0mg 1.494mg 30%
Zinc 0.53mg 3.11mg 23%
Vitamin B3 4.168mg 0.934mg 20%
Protein 7.3g 17.3g 20%
Calories 551kcal 246kcal 15%
Potassium 61mg 566mg 15%
Polyunsaturated fat 4.894g 2.766g 14%
Sodium 249mg 4mg 11%
Vitamin B6 0.021mg 0.165mg 11%
Vitamin K 16.1µg 3.2µg 11%
Folate 78µg 52µg 7%
Carbs 45.1g 66.22g 7%
Choline 6.4mg 32.2mg 5%
Vitamin B2 0.283mg 0.22mg 5%
Calcium 10mg 58mg 5%
Vitamin E 0.54mg 1.01mg 3%
Net carbs 43.6g 50.82g N/A
Sugar 0.74g 1.45g N/A
Tryptophan 0.085mg 0.335mg 0%
Threonine 0.196mg 0.502mg 0%
Isoleucine 0.272mg 0.668mg 0%
Leucine 0.508mg 1.374mg 0%
Lysine 0.142mg 0.76mg 0%
Methionine 0.129mg 0.335mg 0%
Phenylalanine 0.362mg 0.908mg 0%
Valine 0.308mg 0.964mg 0%
Histidine 0.156mg 0.41mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastry Bran raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
44%
Bran raw
Minerals Daily Need Coverage Score
42%
Pastry
195%
Bran raw

Comparison summary

Which food is lower in Sugar?
Pastry
Pastry is lower in Sugar (difference - 0.71g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 245mg)
Which food is lower in Saturated fat?
Bran raw
Bran raw is lower in Saturated fat (difference - 8.315g)
Which food is lower in glycemic index?
Bran raw
Bran raw is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.