Pop tarts vs. Puff pastry — In-Depth Nutrition Comparison

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What are the differences between pop tarts and puff pastry?

Pop tarts are higher in vitamin B6, vitamin A, iron, zinc, folate, and vitamin B2, yet puff pastry is higher in monounsaturated fat.
Pop tarts' daily need coverage for vitamin B6 is 28% more.
Pop tarts have 962 times more vitamin A than puff pastry. While pop tarts have 962IU of vitamin A, puff pastry has only 1IU.
The amount of sodium in puff pastry is lower.
The glycemic index of puff pastry is lower.

We used Toaster Pastries, KELLOGG, KELLOGG'S POP TARTS, Blueberry and Puff pastry, frozen, ready-to-bake, baked types in this article.

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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.

Pop tarts

Puff pastry

Contains more CalciumCalcium	+140%
Contains more PotassiumPotassium	+53.2%
Contains more IronIron	+34.6%
Contains more CopperCopper	+30.4%
Contains more ZincZinc	+135.2%
Contains more PhosphorusPhosphorus	+46.7%

Contains less SodiumSodium

-36.4%

~equal in Magnesium ~16mg

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.

Pop tarts

Puff pastry

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+27.9%
Contains more Vitamin B6Vitamin B6	+1900%
Contains more FolateFolate	+45.5%

Contains more Vitamin B1Vitamin B1

+11.4%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~3.8mg

~equal in Vitamin B5 ~0mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	4.81g	22.228g	116%
Selenium		24.5µg	45%
Fats	13.3g	38.5g	39%
Vitamin A	289µg	0µg	32%
Vitamin B6	0.38mg	0.019mg	28%
Manganese		0.495mg	22%
Saturated fat	2.02g	5.502g	16%
Vitamin K		16.3µg	14%
Iron	3.5mg	2.6mg	11%
Carbs	68.41g	45.7g	8%
Zinc	1.27mg	0.54mg	7%
Calories	412kcal	558kcal	7%
Sodium	398mg	253mg	6%
Vitamin B2	0.33mg	0.258mg	6%
Folate	80µg	55µg	6%
Monounsaturated fat	6.5g	8.828g	6%
Protein	4.6g	7.4g	6%
Copper	0.15mg	0.115mg	4%
Phosphorus	88mg	60mg	4%
Vitamin E		0.55mg	4%
Vitamin B1	0.29mg	0.323mg	3%
Fiber	1.1g	1.5g	2%
Potassium	95mg	62mg	1%
Choline		6.2mg	1%
Calcium	24mg	10mg	1%
Net carbs	67.31g	44.2g	N/A
Magnesium	16mg	16mg	0%
Sugar	30.9g	0.75g	N/A
Vitamin B3	3.8mg	3.8mg	0%
Tryptophan		0.086mg	0%
Threonine		0.198mg	0%
Isoleucine		0.275mg	0%
Leucine		0.514mg	0%
Lysine		0.144mg	0%
Methionine		0.131mg	0%
Phenylalanine		0.367mg	0%
Valine		0.312mg	0%
Histidine		0.158mg	0%