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.

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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

Brown rice

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

Brown rice

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

All nutrients comparison - raw data values

Nutrient			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