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Puff pastry vs. Arborio rice — In-Depth Nutrition Comparison

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The main differences between puff pastry and arborio rice

  • Puff pastry has more selenium, vitamin B2, vitamin B3, iron, vitamin B1, and manganese; however, arborio rice has more vitamin B5.
  • Daily need coverage for selenium for puff pastry is 31% higher.
  • Arborio rice has a higher glycemic index than puff pastry.

Food types used in this article are Puff pastry, frozen, ready-to-bake, baked and Rice, white, short-grain, enriched, cooked.

Infographic

Puff pastry vs Arborio rice 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 11% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +138.5%
Contains more IronIron +78.1%
Contains more CopperCopper +59.7%
Contains more ZincZinc +35%
Contains more PhosphorusPhosphorus +81.8%
Contains more ManganeseManganese +38.7%
Contains more SeleniumSelenium +226.7%
Contains less SodiumSodium -100%

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% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
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 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +97%
Contains more Vitamin B2Vitamin B2 +1512.5%
Contains more Vitamin B3Vitamin B3 +154.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +210.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~59µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +213.6%
Contains more FatsFats +20163.2%
Contains more CarbsCarbs +59.1%
Contains more OtherOther +426.3%
Contains more WaterWater +826.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +15120.7%
Contains more Poly. FatPolyunsaturated fat +44356%
Contains less Sat. FatSaturated fat -99.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Puff pastry Arborio rice DV% diff.
Polyunsaturated fat 22.228g 0.05g 148%
Fats 38.5g 0.19g 59%
Selenium 24.5µg 7.5µg 31%
Saturated fat 5.502g 0.051g 25%
Monounsaturated fat 8.828g 0.058g 22%
Calories 558kcal 130kcal 21%
Vitamin B2 0.258mg 0.016mg 19%
Vitamin K 16.3µg 14%
Vitamin B3 3.8mg 1.493mg 14%
Iron 2.6mg 1.46mg 14%
Vitamin B1 0.323mg 0.164mg 13%
Sodium 253mg 0mg 11%
Protein 7.4g 2.36g 10%
Vitamin B5 0mg 0.397mg 8%
Carbs 45.7g 28.73g 6%
Fiber 1.5g 6%
Manganese 0.495mg 0.357mg 6%
Copper 0.115mg 0.072mg 5%
Phosphorus 60mg 33mg 4%
Vitamin E 0.55mg 4%
Vitamin B6 0.019mg 0.059mg 3%
Magnesium 16mg 8mg 2%
Choline 6.2mg 1%
Potassium 62mg 26mg 1%
Folate 55µg 59µg 1%
Calcium 10mg 1mg 1%
Zinc 0.54mg 0.4mg 1%
Net carbs 44.2g 28.73g N/A
Sugar 0.75g N/A
Tryptophan 0.086mg 0.027mg 0%
Threonine 0.198mg 0.084mg 0%
Isoleucine 0.275mg 0.102mg 0%
Leucine 0.514mg 0.195mg 0%
Lysine 0.144mg 0.085mg 0%
Methionine 0.131mg 0.056mg 0%
Phenylalanine 0.367mg 0.126mg 0%
Valine 0.312mg 0.144mg 0%
Histidine 0.158mg 0.056mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Puff pastry Arborio rice
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
24%
Puff pastry
12%
Arborio rice
Minerals Daily Need Coverage Score
43%
Puff pastry
20%
Arborio rice

Comparison summary

Which food is lower in glycemic index?
Puff pastry
Puff pastry is lower in glycemic index (difference - 13)
Which food is cheaper?
Puff pastry
Puff pastry is cheaper (difference - $1)
Which food is richer in minerals?
Puff pastry
Puff pastry is relatively richer in minerals
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 0.75g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 253mg)
Which food is lower in Saturated fat?
Arborio rice
Arborio rice is lower in Saturated fat (difference - 5.451g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.