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  6. Pastry vs. Brown rice

Pastry vs. Brown rice — In-Depth Nutrition Comparison

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The main differences between pastry and brown rice

  • Pastry is richer in selenium, iron, vitamin B1, folate, vitamin B2, vitamin K, and vitamin B3, yet brown rice is richer in manganese.
  • Daily need coverage for saturated fat for pastry is 47% higher.
  • Pastry contains 81 times more vitamin K than brown rice. Pastry contains 16.1µg of vitamin K, while brown rice contains 0.2µg.
  • Brown rice contains less sodium.

Food types used in this article are Puff pastry, frozen, ready-to-bake and Rice, brown, long-grain, cooked.

Infographic

Pastry vs Brown rice 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
3
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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +233.3%
Contains more IronIron +357.1%
Contains more SeleniumSelenium +317.2%
Contains more MagnesiumMagnesium +143.8%
Contains more PotassiumPotassium +41%
Contains more ZincZinc +34%
Contains more PhosphorusPhosphorus +71.7%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +99.6%
~equal in Copper ~0.106mg

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
6
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin EVitamin E +217.6%
Contains more Vitamin B1Vitamin B1 +123.6%
Contains more Vitamin B2Vitamin B2 +310.1%
Contains more Vitamin B3Vitamin B3 +62.7%
Contains more Vitamin KVitamin K +7950%
Contains more FolateFolate +766.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +485.7%
Contains more CholineCholine +43.8%
~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
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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +166.4%
Contains more FatsFats +3827.8%
Contains more CarbsCarbs +76.3%
Contains more OtherOther +127.3%
Contains more WaterWater +726.7%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +5752.8%
Contains more Poly. FatPolyunsaturated fat +1237.2%
Contains less Sat. FatSaturated fat -97.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pastry Brown rice DV% diff.
Fats 38.1g 0.97g 57%
Monounsaturated fat 21.597g 0.369g 53%
Saturated fat 9.643g 0.26g 43%
Selenium 24.2µg 5.8µg 33%
Polyunsaturated fat 4.894g 0.366g 30%
Iron 2.56mg 0.56mg 25%
Calories 551kcal 123kcal 21%
Manganese 0.488mg 0.974mg 21%
Vitamin B1 0.398mg 0.178mg 18%
Folate 78µg 9µg 17%
Vitamin B2 0.283mg 0.069mg 16%
Vitamin K 16.1µg 0.2µg 13%
Sodium 249mg 4mg 11%
Starch 24.79g 10%
Vitamin B3 4.168mg 2.561mg 10%
Protein 7.3g 2.74g 9%
Vitamin B5 0mg 0.38mg 8%
Vitamin B6 0.021mg 0.123mg 8%
Carbs 45.1g 25.58g 7%
Phosphorus 60mg 103mg 6%
Magnesium 16mg 39mg 5%
Vitamin E 0.54mg 0.17mg 2%
Zinc 0.53mg 0.71mg 2%
Copper 0.114mg 0.106mg 1%
Choline 6.4mg 9.2mg 1%
Calcium 10mg 3mg 1%
Potassium 61mg 86mg 1%
Net carbs 43.6g 23.98g N/A
Sugar 0.74g 0.24g N/A
Fiber 1.5g 1.6g 0%
Tryptophan 0.085mg 0.033mg 0%
Threonine 0.196mg 0.095mg 0%
Isoleucine 0.272mg 0.109mg 0%
Leucine 0.508mg 0.214mg 0%
Lysine 0.142mg 0.099mg 0%
Methionine 0.129mg 0.058mg 0%
Phenylalanine 0.362mg 0.133mg 0%
Valine 0.308mg 0.151mg 0%
Histidine 0.156mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastry Brown rice
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
13%
Brown rice
Minerals Daily Need Coverage Score
42%
Pastry
32%
Brown rice

Comparison summary

Which food is lower in glycemic index?
Pastry
Pastry is lower in glycemic index (difference - 7)
Which food is cheaper?
Pastry
Pastry is cheaper (difference - $2)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 245mg)
Which food is lower in Saturated fat?
Brown rice
Brown rice is lower in Saturated fat (difference - 9.383g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/nutrients
  2. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.