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Pastry vs. Flour — In-Depth Nutrition Comparison

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How are pastry and flour different?

  • Pastry is richer in vitamin K, while flour is higher in vitamin B1, folate, iron, selenium, vitamin B2, vitamin B3, and vitamin B5.
  • Pastry covers your daily need for saturated fat, 47% more than flour.
  • Pastry contains 125 times more sodium than flour. Pastry contains 249mg of sodium, while flour contains 2mg.
  • Flour has a higher glycemic index (72) than pastry (59).

Puff pastry, frozen, ready-to-bake and Wheat flour, white, all-purpose, enriched, bleached types were used in this article.

Infographic

Pastry vs Flour 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
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%
Flour
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +37.5%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +75.4%
Contains more IronIron +81.3%
Contains more CopperCopper +26.3%
Contains more ZincZinc +32.1%
Contains more PhosphorusPhosphorus +80%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +39.8%
Contains more SeleniumSelenium +40.1%

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
2
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%
Flour
7
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin EVitamin E +800%
Contains more Vitamin KVitamin K +5266.7%
Contains more Vitamin B1Vitamin B1 +97.2%
Contains more Vitamin B2Vitamin B2 +74.6%
Contains more Vitamin B3Vitamin B3 +41.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +109.5%
Contains more FolateFolate +134.6%
Contains more CholineCholine +62.5%
~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
2
7% 38% 45% 9%
Protein: 7.3 g
Fats: 38.1 g
Carbs: 45.1 g
Water: 8.5 g
Other: 1 g
Flour
3
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more FatsFats +3787.8%
Contains more OtherOther +117.4%
Contains more ProteinProtein +41.5%
Contains more CarbsCarbs +69.2%
Contains more WaterWater +40.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +24724.1%
Contains more Poly. FatPolyunsaturated fat +1085%
Contains less Sat. FatSaturated fat -98.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pastry Flour DV% diff.
Fats 38.1g 0.98g 57%
Monounsaturated fat 21.597g 0.087g 54%
Saturated fat 9.643g 0.155g 43%
Vitamin B1 0.398mg 0.785mg 32%
Polyunsaturated fat 4.894g 0.413g 30%
Folate 78µg 183µg 26%
Iron 2.56mg 4.64mg 26%
Selenium 24.2µg 33.9µg 18%
Vitamin B2 0.283mg 0.494mg 16%
Vitamin K 16.1µg 0.3µg 13%
Sodium 249mg 2mg 11%
Vitamin B3 4.168mg 5.904mg 11%
Carbs 45.1g 76.31g 10%
Vitamin B5 0mg 0.438mg 9%
Calories 551kcal 364kcal 9%
Manganese 0.488mg 0.682mg 8%
Phosphorus 60mg 108mg 7%
Protein 7.3g 10.33g 6%
Fiber 1.5g 2.7g 5%
Vitamin E 0.54mg 0.06mg 3%
Copper 0.114mg 0.144mg 3%
Zinc 0.53mg 0.7mg 2%
Vitamin B6 0.021mg 0.044mg 2%
Magnesium 16mg 22mg 1%
Calcium 10mg 15mg 1%
Choline 6.4mg 10.4mg 1%
Potassium 61mg 107mg 1%
Net carbs 43.6g 73.61g N/A
Sugar 0.74g 0.27g N/A
Tryptophan 0.085mg 0.127mg 0%
Threonine 0.196mg 0.281mg 0%
Isoleucine 0.272mg 0.357mg 0%
Leucine 0.508mg 0.71mg 0%
Lysine 0.142mg 0.228mg 0%
Methionine 0.129mg 0.183mg 0%
Phenylalanine 0.362mg 0.52mg 0%
Valine 0.308mg 0.415mg 0%
Histidine 0.156mg 0.23mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastry Flour
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
46%
Flour
Minerals Daily Need Coverage Score
42%
Pastry
59%
Flour

Comparison summary

Which food is lower in glycemic index?
Pastry
Pastry is lower in glycemic index (difference - 13)
Which food is cheaper?
Pastry
Pastry is cheaper (difference - $1)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 0.47g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 247mg)
Which food is lower in Saturated fat?
Flour
Flour is lower in Saturated fat (difference - 9.488g)
Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.