Pecan vs. Puff pastry — In-Depth Nutrition Comparison

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Summary of differences between pecan and puff pastry

Pecan has more manganese, copper, zinc, fiber, phosphorus, vitamin B1, magnesium, and vitamin B5, while puff pastry has more selenium and vitamin B3.
Pecan covers your daily need for manganese, 174% more than puff pastry.
Pecan has a lower glycemic index. The glycemic index of pecan is 10, while the glycemic index of puff pastry is 56.

These are the specific foods used in this comparison Nuts, pecans and Puff pastry, frozen, ready-to-bake, baked.

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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.

Pecan

Puff pastry

Contains more MagnesiumMagnesium	+656.3%
Contains more CalciumCalcium	+600%
Contains more PotassiumPotassium	+561.3%
Contains more CopperCopper	+943.5%
Contains more ZincZinc	+738.9%
Contains more PhosphorusPhosphorus	+361.7%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+809.1%

Contains more SeleniumSelenium

+544.7%

~equal in Iron ~2.6mg

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.

Pecan

Puff pastry

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+154.5%
Contains more Vitamin B1Vitamin B1	+104.3%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+1005.3%
Contains more CholineCholine	+553.2%

Contains more Vitamin B2Vitamin B2	+98.5%
Contains more Vitamin B3Vitamin B3	+225.6%
Contains more Vitamin KVitamin K	+365.7%
Contains more FolateFolate	+150%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	4.5mg	0.495mg	174%
Copper	1.2mg	0.115mg	121%
Monounsaturated fat	40.801g	8.828g	80%
Fats	71.97g	38.5g	51%
Selenium	3.8µg	24.5µg	38%
Zinc	4.53mg	0.54mg	36%
Fiber	9.6g	1.5g	32%
Phosphorus	277mg	60mg	31%
Vitamin B1	0.66mg	0.323mg	28%
Magnesium	121mg	16mg	25%
Vitamin B5	0.863mg	0mg	17%
Vitamin B3	1.167mg	3.8mg	16%
Vitamin B6	0.21mg	0.019mg	15%
Vitamin K	3.5µg	16.3µg	11%
Carbs	13.86g	45.7g	11%
Sodium	0mg	253mg	11%
Potassium	410mg	62mg	10%
Vitamin B2	0.13mg	0.258mg	10%
Folate	22µg	55µg	8%
Calories	691kcal	558kcal	7%
Vitamin E	1.4mg	0.55mg	6%
Calcium	70mg	10mg	6%
Choline	40.5mg	6.2mg	6%
Protein	9.17g	7.4g	4%
Polyunsaturated fat	21.614g	22.228g	4%
Saturated fat	6.18g	5.502g	3%
Iron	2.53mg	2.6mg	1%
Vitamin C	1.1mg	0mg	1%
Net carbs	4.26g	44.2g	N/A
Sugar	3.97g	0.75g	N/A
Starch	0.46g		0%
Vitamin A	3µg	0µg	0%
Tryptophan	0.093mg	0.086mg	0%
Threonine	0.306mg	0.198mg	0%
Isoleucine	0.336mg	0.275mg	0%
Leucine	0.598mg	0.514mg	0%
Lysine	0.287mg	0.144mg	0%
Methionine	0.183mg	0.131mg	0%
Phenylalanine	0.426mg	0.367mg	0%
Valine	0.411mg	0.312mg	0%
Histidine	0.262mg	0.158mg	0%
Fructose	0.04g		0%