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  6. Pastry vs. Spinach raw

Pastry vs. Spinach raw — In-Depth Nutrition Comparison

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The main differences between pastry and spinach raw

  • Pastry is richer in selenium, vitamin B1, and vitamin B3, yet spinach raw is richer in vitamin K, vitamin A, vitamin C, folate, manganese, and magnesium.
  • Daily need coverage for vitamin K for spinach raw is 389% higher.
  • Pastry contains 153 times more saturated fat than spinach raw. Pastry contains 9.643g of saturated fat, while spinach raw contains 0.063g.
  • Spinach raw has a lower glycemic index than pastry.

Food types used in this article are Puff pastry, frozen, ready-to-bake and Spinach, raw.

Infographic

Pastry vs Spinach 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
Pastry
2
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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more PhosphorusPhosphorus +22.4%
Contains more SeleniumSelenium +2320%
Contains more MagnesiumMagnesium +393.8%
Contains more CalciumCalcium +890%
Contains more PotassiumPotassium +814.8%
Contains more CopperCopper +14%
Contains less SodiumSodium -68.3%
Contains more ManganeseManganese +83.8%
~equal in Iron ~2.71mg
~equal in Zinc ~0.53mg

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
3
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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B1Vitamin B1 +410.3%
Contains more Vitamin B2Vitamin B2 +49.7%
Contains more Vitamin B3Vitamin B3 +475.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +275.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +828.6%
Contains more Vitamin KVitamin K +2899.4%
Contains more FolateFolate +148.7%
Contains more CholineCholine +201.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pastry Spinach raw DV% diff.
Vitamin K 16.1µg 482.9µg 389%
Fats 38.1g 0.39g 58%
Monounsaturated fat 21.597g 0.01g 54%
Vitamin A 0µg 469µg 52%
Saturated fat 9.643g 0.063g 44%
Selenium 24.2µg 1µg 42%
Polyunsaturated fat 4.894g 0.165g 32%
Vitamin C 0mg 28.1mg 31%
Folate 78µg 194µg 29%
Vitamin B1 0.398mg 0.078mg 27%
Calories 551kcal 23kcal 26%
Vitamin B3 4.168mg 0.724mg 22%
Manganese 0.488mg 0.897mg 18%
Magnesium 16mg 79mg 15%
Potassium 61mg 558mg 15%
Carbs 45.1g 3.63g 14%
Vitamin B6 0.021mg 0.195mg 13%
Vitamin E 0.54mg 2.03mg 10%
Calcium 10mg 99mg 9%
Protein 7.3g 2.86g 9%
Sodium 249mg 79mg 7%
Vitamin B2 0.283mg 0.189mg 7%
Fiber 1.5g 2.2g 3%
Iron 2.56mg 2.71mg 2%
Copper 0.114mg 0.13mg 2%
Choline 6.4mg 19.3mg 2%
Phosphorus 60mg 49mg 2%
Vitamin B5 0mg 0.065mg 1%
Net carbs 43.6g 1.43g N/A
Sugar 0.74g 0.42g N/A
Zinc 0.53mg 0.53mg 0%
Tryptophan 0.085mg 0.039mg 0%
Threonine 0.196mg 0.122mg 0%
Isoleucine 0.272mg 0.147mg 0%
Leucine 0.508mg 0.223mg 0%
Lysine 0.142mg 0.174mg 0%
Methionine 0.129mg 0.053mg 0%
Phenylalanine 0.362mg 0.129mg 0%
Valine 0.308mg 0.161mg 0%
Histidine 0.156mg 0.064mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pastry
Pastry
3
7% 38% 45% 9%
Protein: 7.3 g
Fats: 38.1 g
Carbs: 45.1 g
Water: 8.5 g
Other: 1 g
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +155.2%
Contains more FatsFats +9669.2%
Contains more CarbsCarbs +1142.4%
Contains more WaterWater +975.3%
Contains more OtherOther +72%

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% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +215870%
Contains more Poly. FatPolyunsaturated fat +2866.1%
Contains less Sat. FatSaturated fat -99.3%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.