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  6. Pastry vs. Wild rice raw

Pastry vs. Wild rice raw — In-Depth Nutrition Comparison

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A recap on differences between pastry and wild rice raw

  • Pastry is higher in selenium and vitamin B1, yet wild rice raw is higher in phosphorus, zinc, copper, magnesium, manganese, vitamin B6, and vitamin B5.
  • Wild rice raw covers your daily phosphorus needs 53% more than pastry.
  • Pastry contains 62 times more saturated fat than wild rice raw. While pastry contains 9.643g of saturated fat, wild rice raw contains only 0.156g.

Food varieties used in this article are Puff pastry, frozen, ready-to-bake and Wild rice, raw.

Infographic

Pastry vs Wild rice 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more IronIron +30.6%
Contains more SeleniumSelenium +764.3%
Contains more MagnesiumMagnesium +1006.3%
Contains more CalciumCalcium +110%
Contains more PotassiumPotassium +600%
Contains more CopperCopper +359.6%
Contains more ZincZinc +1024.5%
Contains more PhosphorusPhosphorus +621.7%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +172.3%

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
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%
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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin B1Vitamin B1 +246.1%
Contains more Vitamin KVitamin K +747.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +51.9%
Contains more Vitamin B3Vitamin B3 +61.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1761.9%
Contains more FolateFolate +21.8%
Contains more CholineCholine +446.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.262mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pastry Wild rice raw DV% diff.
Fats 38.1g 1.08g 57%
Monounsaturated fat 21.597g 0.159g 54%
Phosphorus 60mg 433mg 53%
Zinc 0.53mg 5.96mg 49%
Copper 0.114mg 0.524mg 46%
Saturated fat 9.643g 0.156g 43%
Selenium 24.2µg 2.8µg 39%
Magnesium 16mg 177mg 38%
Manganese 0.488mg 1.329mg 37%
Vitamin B6 0.021mg 0.391mg 28%
Polyunsaturated fat 4.894g 0.676g 28%
Vitamin B1 0.398mg 0.115mg 24%
Vitamin B5 0mg 1.074mg 21%
Fiber 1.5g 6.2g 19%
Vitamin B3 4.168mg 6.733mg 16%
Protein 7.3g 14.73g 15%
Vitamin K 16.1µg 1.9µg 12%
Potassium 61mg 427mg 11%
Sodium 249mg 7mg 11%
Calories 551kcal 357kcal 10%
Carbs 45.1g 74.9g 10%
Iron 2.56mg 1.96mg 8%
Choline 6.4mg 35mg 5%
Folate 78µg 95µg 4%
Vitamin B2 0.283mg 0.262mg 2%
Vitamin E 0.54mg 0.82mg 2%
Calcium 10mg 21mg 1%
Net carbs 43.6g 68.7g N/A
Sugar 0.74g 2.5g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.085mg 0.179mg 0%
Threonine 0.196mg 0.469mg 0%
Isoleucine 0.272mg 0.618mg 0%
Leucine 0.508mg 1.018mg 0%
Lysine 0.142mg 0.629mg 0%
Methionine 0.129mg 0.438mg 0%
Phenylalanine 0.362mg 0.721mg 0%
Valine 0.308mg 0.858mg 0%
Histidine 0.156mg 0.384mg 0%

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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more FatsFats +3427.8%
Contains more ProteinProtein +101.8%
Contains more CarbsCarbs +66.1%
Contains more OtherOther +53%
~equal in Water ~7.76g

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +13483%
Contains more Poly. FatPolyunsaturated fat +624%
Contains less Sat. FatSaturated fat -98.4%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.