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  6. Pastry vs. Flax seeds

Pastry vs. Flax seeds — In-Depth Nutrition Comparison

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What are the differences between pastry and flax seeds?

  • Flax seeds are richer than pastry in copper, vitamin B1, fiber, magnesium, manganese, phosphorus, iron, vitamin B6, and zinc.
  • Flax seeds' daily need coverage for copper is 123% more.
  • Pastry has 3 times more saturated fat than flax seeds. While pastry has 9.643g of saturated fat, flax seeds have only 3.663g.

We used Puff pastry, frozen, ready-to-bake and Seeds, flaxseed types in this article.

Infographic

Pastry vs Flax seeds 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
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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more MagnesiumMagnesium +2350%
Contains more CalciumCalcium +2450%
Contains more PotassiumPotassium +1232.8%
Contains more IronIron +123.8%
Contains more CopperCopper +970.2%
Contains more ZincZinc +718.9%
Contains more PhosphorusPhosphorus +970%
Contains less SodiumSodium -88%
Contains more ManganeseManganese +408.6%
~equal in Selenium ~25.4µg

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
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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin EVitamin E +74.2%
Contains more Vitamin B2Vitamin B2 +75.8%
Contains more Vitamin B3Vitamin B3 +35.3%
Contains more Vitamin KVitamin K +274.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +313.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +2152.4%
Contains more FolateFolate +11.5%
Contains more CholineCholine +1129.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pastry Flax seeds DV% diff.
Polyunsaturated fat 4.894g 28.73g 159%
Copper 0.114mg 1.22mg 123%
Vitamin B1 0.398mg 1.644mg 104%
Fiber 1.5g 27.3g 103%
Magnesium 16mg 392mg 90%
Manganese 0.488mg 2.482mg 87%
Phosphorus 60mg 642mg 83%
Iron 2.56mg 5.73mg 40%
Zinc 0.53mg 4.34mg 35%
Vitamin B6 0.021mg 0.473mg 35%
Monounsaturated fat 21.597g 7.527g 35%
Saturated fat 9.643g 3.663g 27%
Calcium 10mg 255mg 25%
Potassium 61mg 813mg 22%
Protein 7.3g 18.29g 22%
Vitamin B5 0mg 0.985mg 20%
Choline 6.4mg 78.7mg 13%
Sodium 249mg 30mg 10%
Vitamin K 16.1µg 4.3µg 10%
Vitamin B2 0.283mg 0.161mg 9%
Vitamin B3 4.168mg 3.08mg 7%
Fats 38.1g 42.16g 6%
Carbs 45.1g 28.88g 5%
Selenium 24.2µg 25.4µg 2%
Vitamin E 0.54mg 0.31mg 2%
Folate 78µg 87µg 2%
Calories 551kcal 534kcal 1%
Vitamin C 0mg 0.6mg 1%
Net carbs 43.6g 1.58g N/A
Sugar 0.74g 1.55g N/A
Tryptophan 0.085mg 0.297mg 0%
Threonine 0.196mg 0.766mg 0%
Isoleucine 0.272mg 0.896mg 0%
Leucine 0.508mg 1.235mg 0%
Lysine 0.142mg 0.862mg 0%
Methionine 0.129mg 0.37mg 0%
Phenylalanine 0.362mg 0.957mg 0%
Valine 0.308mg 1.072mg 0%
Histidine 0.156mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pastry
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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more CarbsCarbs +56.2%
Contains more WaterWater +22.1%
Contains more ProteinProtein +150.5%
Contains more FatsFats +10.7%
Contains more OtherOther +271%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pastry
Pastry
1
27% 60% 14%
Saturated fat: Sat. Fat 9.643 g
Monounsaturated fat: Mono. Fat 21.597 g
Polyunsaturated fat: Poly. Fat 4.894 g
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains more Mono. FatMonounsaturated fat +186.9%
Contains less Sat. FatSaturated fat -62%
Contains more Poly. FatPolyunsaturated fat +487%

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.