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  6. Potato vs. Puff pastry

Potato vs. Puff pastry — In-Depth Nutrition Comparison

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Summary of differences between potatoes and puff pastry

  • Potatoes have more vitamin C and vitamin B6, while puff pastry has more selenium, iron, vitamin B1, vitamin B2, vitamin B3, manganese, and vitamin K.
  • Puff pastry covers your daily need for selenium, 44% more than potatoes.
  • The amount of saturated fat in potatoes is lower.
  • Puff pastry has a lower glycemic index. The glycemic index of puff pastry is 56, while the glycemic index of potatoes is 86.

These are the specific foods used in this comparison Potatoes, flesh, and skin, raw and Puff pastry, frozen, ready-to-bake, baked.

Infographic

Potato 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.
Potato
Potato
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
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 +43.8%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +585.5%
Contains less SodiumSodium -97.6%
Contains more IronIron +221%
Contains more ZincZinc +80%
Contains more ManganeseManganese +147.5%
Contains more SeleniumSelenium +6025%
~equal in Copper ~0.115mg
~equal in Phosphorus ~60mg

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.
Potato
Potato
4
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
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 CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1468.4%
Contains more CholineCholine +95.2%
Contains more Vitamin EVitamin E +5400%
Contains more Vitamin B1Vitamin B1 +298.8%
Contains more Vitamin B2Vitamin B2 +706.3%
Contains more Vitamin B3Vitamin B3 +258.2%
Contains more Vitamin KVitamin K +715%
Contains more FolateFolate +266.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato Puff pastry DV% diff.
Polyunsaturated fat 0.042g 22.228g 148%
Fats 0.09g 38.5g 59%
Selenium 0.4µg 24.5µg 44%
Saturated fat 0.025g 5.502g 25%
Calories 77kcal 558kcal 24%
Iron 0.81mg 2.6mg 22%
Vitamin C 19.7mg 0mg 22%
Monounsaturated fat 0.002g 8.828g 22%
Vitamin B6 0.298mg 0.019mg 21%
Vitamin B1 0.081mg 0.323mg 20%
Vitamin B3 1.061mg 3.8mg 17%
Vitamin B2 0.032mg 0.258mg 17%
Manganese 0.2mg 0.495mg 13%
Vitamin K 2µg 16.3µg 12%
Protein 2.05g 7.4g 11%
Potassium 425mg 62mg 11%
Sodium 6mg 253mg 11%
Folate 15µg 55µg 10%
Carbs 17.49g 45.7g 9%
Starch 15.29g 6%
Vitamin B5 0.295mg 0mg 6%
Vitamin E 0.01mg 0.55mg 4%
Zinc 0.3mg 0.54mg 2%
Fiber 2.1g 1.5g 2%
Magnesium 23mg 16mg 2%
Copper 0.11mg 0.115mg 1%
Choline 12.1mg 6.2mg 1%
Net carbs 15.39g 44.2g N/A
Calcium 12mg 10mg 0%
Sugar 0.82g 0.75g N/A
Phosphorus 57mg 60mg 0%
Tryptophan 0.021mg 0.086mg 0%
Threonine 0.067mg 0.198mg 0%
Isoleucine 0.066mg 0.275mg 0%
Leucine 0.098mg 0.514mg 0%
Lysine 0.107mg 0.144mg 0%
Methionine 0.032mg 0.131mg 0%
Phenylalanine 0.081mg 0.367mg 0%
Valine 0.103mg 0.312mg 0%
Histidine 0.035mg 0.158mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
2
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 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 WaterWater +970.9%
Contains more OtherOther +12%
Contains more ProteinProtein +261%
Contains more FatsFats +42677.8%
Contains more CarbsCarbs +161.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 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 -99.5%
Contains more Mono. FatMonounsaturated fat +441300%
Contains more Poly. FatPolyunsaturated fat +52823.8%

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.