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Pita bread vs. Puff pastry — In-Depth Nutrition Comparison

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Important differences between pita bread and puff pastry

  • Pita bread has more vitamin B1, folate, vitamin B5, calcium, copper, vitamin B2, and phosphorus; however, puff pastry is richer in vitamin K.
  • Puff pastry's daily need coverage for saturated fat is 27% more.
  • Puff pastry contains less sodium.
  • Pita bread has a higher glycemic index. The glycemic index of pita bread is 68, while the glycemic index of puff pastry is 56.

The food varieties used in the comparison are Bread, pita, white, enriched and Puff pastry, frozen, ready-to-bake, baked.

Infographic

Pita bread vs Puff pastry 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 26% 11% 98% 56% 23% 42% 70% 63% 148%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
Contains more MagnesiumMagnesium +62.5%
Contains more CalciumCalcium +760%
Contains more PotassiumPotassium +93.5%
Contains more CopperCopper +46.1%
Contains more ZincZinc +55.6%
Contains more PhosphorusPhosphorus +61.7%
Contains less SodiumSodium -52.8%
~equal in Iron ~2.6mg
~equal in Manganese ~0.495mg
~equal in Selenium ~24.5µg

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.
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% 6% 0% 150% 75% 87% 24% 7.8% 0% 0.5% 80% 8%
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% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
Contains more Vitamin B1Vitamin B1 +85.4%
Contains more Vitamin B2Vitamin B2 +26.7%
Contains more Vitamin B3Vitamin B3 +21.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +78.9%
Contains more FolateFolate +94.5%
Contains more CholineCholine +135.5%
Contains more Vitamin EVitamin E +83.3%
Contains more Vitamin KVitamin K +8050%
~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
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 g
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more ProteinProtein +23%
Contains more CarbsCarbs +21.9%
Contains more WaterWater +333.8%
Contains more OtherOther +90%
Contains more FatsFats +3108.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 13% 66%
Saturated fat: Sat. Fat 0.166 g
Monounsaturated fat: Mono. Fat 0.105 g
Polyunsaturated fat: Poly. Fat 0.535 g
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
Contains less Sat. FatSaturated fat -97%
Contains more Mono. FatMonounsaturated fat +8307.6%
Contains more Poly. FatPolyunsaturated fat +4054.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pita bread Puff pastry DV% diff.
Polyunsaturated fat 0.535g 22.228g 145%
Fats 1.2g 38.5g 57%
Saturated fat 0.166g 5.502g 24%
Vitamin B1 0.599mg 0.323mg 23%
Monounsaturated fat 0.105g 8.828g 22%
Calories 275kcal 558kcal 14%
Folate 107µg 55µg 13%
Vitamin K 0.2µg 16.3µg 13%
Sodium 536mg 253mg 12%
Calcium 86mg 10mg 8%
Vitamin B5 0.397mg 0mg 8%
Copper 0.168mg 0.115mg 6%
Vitamin B3 4.632mg 3.8mg 5%
Selenium 27.1µg 24.5µg 5%
Vitamin B2 0.327mg 0.258mg 5%
Phosphorus 97mg 60mg 5%
Zinc 0.84mg 0.54mg 3%
Protein 9.1g 7.4g 3%
Fiber 2.2g 1.5g 3%
Carbs 55.7g 45.7g 3%
Vitamin E 0.3mg 0.55mg 2%
Potassium 120mg 62mg 2%
Choline 14.6mg 6.2mg 2%
Magnesium 26mg 16mg 2%
Vitamin B6 0.034mg 0.019mg 1%
Manganese 0.481mg 0.495mg 1%
Net carbs 53.5g 44.2g N/A
Iron 2.62mg 2.6mg 0%
Sugar 1.3g 0.75g N/A
Tryptophan 0.105mg 0.086mg 0%
Threonine 0.257mg 0.198mg 0%
Isoleucine 0.349mg 0.275mg 0%
Leucine 0.634mg 0.514mg 0%
Lysine 0.219mg 0.144mg 0%
Methionine 0.16mg 0.131mg 0%
Phenylalanine 0.446mg 0.367mg 0%
Valine 0.394mg 0.312mg 0%
Histidine 0.195mg 0.158mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pita bread Puff pastry
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
34%
Pita bread
24%
Puff pastry
Minerals Daily Need Coverage Score
55%
Pita bread
43%
Puff pastry

Comparison summary

Which food is lower in Sugar?
Puff pastry
Puff pastry is lower in Sugar (difference - 0.55g)
Which food contains less Sodium?
Puff pastry
Puff pastry contains less Sodium (difference - 283mg)
Which food is lower in glycemic index?
Puff pastry
Puff pastry is lower in glycemic index (difference - 12)
Which food is lower in Saturated fat?
Pita bread
Pita bread is lower in Saturated fat (difference - 5.336g)
Which food is richer in minerals?
Pita bread
Pita bread is relatively richer in minerals
Which food is richer in vitamins?
Pita bread
Pita bread is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Pita bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174915/nutrients
  2. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.