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  6. Pastry vs. Sweet potato

Pastry vs. Sweet potato — In-Depth Nutrition Comparison

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The main differences between pastry and sweet potato

  • Pastry is richer in selenium, vitamin B1, iron, vitamin B3, vitamin B2, and folate, yet sweet potato is richer in vitamin A, vitamin B5, and vitamin B6.
  • Daily need coverage for vitamin A for sweet potato is 284% higher.
  • Pastry contains 536 times more saturated fat than sweet potato. Pastry contains 9.643g of saturated fat, while sweet potato contains 0.018g.
  • Pastry has a lower glycemic index than sweet potato.

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

Infographic

Pastry vs Sweet potato 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
5
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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more IronIron +319.7%
Contains more ZincZinc +76.7%
Contains more PhosphorusPhosphorus +27.7%
Contains more ManganeseManganese +89.1%
Contains more SeleniumSelenium +3933.3%
Contains more MagnesiumMagnesium +56.3%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +452.5%
Contains more CopperCopper +32.5%
Contains less SodiumSodium -77.9%

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin EVitamin E +107.7%
Contains more Vitamin B1Vitamin B1 +410.3%
Contains more Vitamin B2Vitamin B2 +363.9%
Contains more Vitamin B3Vitamin B3 +648.3%
Contains more Vitamin KVitamin K +794.4%
Contains more FolateFolate +609.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +895.2%
Contains more CholineCholine +92.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pastry Sweet potato DV% diff.
Vitamin A 0µg 709µg 79%
Fats 38.1g 0.05g 59%
Monounsaturated fat 21.597g 0.001g 54%
Saturated fat 9.643g 0.018g 44%
Selenium 24.2µg 0.6µg 43%
Polyunsaturated fat 4.894g 0.014g 33%
Vitamin B1 0.398mg 0.078mg 27%
Iron 2.56mg 0.61mg 24%
Vitamin B3 4.168mg 0.557mg 23%
Calories 551kcal 86kcal 23%
Folate 78µg 11µg 17%
Vitamin B2 0.283mg 0.061mg 17%
Vitamin B5 0mg 0.8mg 16%
Vitamin B6 0.021mg 0.209mg 14%
Vitamin K 16.1µg 1.8µg 12%
Protein 7.3g 1.57g 11%
Manganese 0.488mg 0.258mg 10%
Potassium 61mg 337mg 8%
Carbs 45.1g 20.12g 8%
Sodium 249mg 55mg 8%
Fiber 1.5g 3g 6%
Starch 12.65g 5%
Copper 0.114mg 0.151mg 4%
Vitamin C 0mg 2.4mg 3%
Vitamin E 0.54mg 0.26mg 2%
Calcium 10mg 30mg 2%
Phosphorus 60mg 47mg 2%
Magnesium 16mg 25mg 2%
Zinc 0.53mg 0.3mg 2%
Fructose 0.7g 1%
Choline 6.4mg 12.3mg 1%
Net carbs 43.6g 17.12g N/A
Sugar 0.74g 4.18g N/A
Tryptophan 0.085mg 0.031mg 0%
Threonine 0.196mg 0.083mg 0%
Isoleucine 0.272mg 0.055mg 0%
Leucine 0.508mg 0.092mg 0%
Lysine 0.142mg 0.066mg 0%
Methionine 0.129mg 0.029mg 0%
Phenylalanine 0.362mg 0.089mg 0%
Valine 0.308mg 0.086mg 0%
Histidine 0.156mg 0.031mg 0%

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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +365%
Contains more FatsFats +76100%
Contains more CarbsCarbs +124.2%
Contains more WaterWater +809.2%
~equal in Other ~0.98g

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +2159600%
Contains more Poly. FatPolyunsaturated fat +34857.1%
Contains less Sat. FatSaturated fat -99.8%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.