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  6. Puff pastry vs. Bean raw

Puff pastry vs. Bean raw — In-Depth Nutrition Comparison

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Summary of differences between puff pastry and bean raw

  • The amount of folate, copper, fiber, phosphorus, potassium, magnesium, vitamin B6, vitamin B1, iron, and manganese in bean raw is higher than in puff pastry.
  • Bean raw covers your daily need for folate, 118% more than puff pastry.
  • Bean raw has a lower glycemic index. The glycemic index of bean raw is 33, while the glycemic index of puff pastry is 56.

These are the specific foods used in this comparison Puff pastry, frozen, ready-to-bake, baked and Beans, pinto, mature seeds, raw.

Infographic

Puff pastry vs Bean raw 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more MagnesiumMagnesium +1000%
Contains more CalciumCalcium +1030%
Contains more PotassiumPotassium +2146.8%
Contains more IronIron +95%
Contains more CopperCopper +676.5%
Contains more ZincZinc +322.2%
Contains more PhosphorusPhosphorus +585%
Contains less SodiumSodium -95.3%
Contains more ManganeseManganese +131.9%
Contains more SeleniumSelenium +13.9%

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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin EVitamin E +161.9%
Contains more Vitamin B2Vitamin B2 +21.7%
Contains more Vitamin B3Vitamin B3 +223.7%
Contains more Vitamin KVitamin K +191.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +120.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +2394.7%
Contains more FolateFolate +854.5%
Contains more CholineCholine +967.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Puff pastry Bean raw DV% diff.
Polyunsaturated fat 22.228g 0.407g 145%
Folate 55µg 525µg 118%
Copper 0.115mg 0.893mg 86%
Fats 38.5g 1.23g 57%
Fiber 1.5g 15.5g 56%
Phosphorus 60mg 411mg 50%
Potassium 62mg 1393mg 39%
Magnesium 16mg 176mg 38%
Vitamin B6 0.019mg 0.474mg 35%
Vitamin B1 0.323mg 0.713mg 33%
Iron 2.6mg 5.07mg 31%
Protein 7.4g 21.42g 28%
Manganese 0.495mg 1.148mg 28%
Saturated fat 5.502g 0.235g 24%
Monounsaturated fat 8.828g 0.229g 21%
Zinc 0.54mg 2.28mg 16%
Vitamin B5 0mg 0.785mg 16%
Vitamin B3 3.8mg 1.174mg 16%
Starch 34.17g 14%
Choline 6.2mg 66.2mg 11%
Calories 558kcal 347kcal 11%
Calcium 10mg 113mg 10%
Sodium 253mg 12mg 10%
Vitamin K 16.3µg 5.6µg 9%
Vitamin C 0mg 6.3mg 7%
Selenium 24.5µg 27.9µg 6%
Carbs 45.7g 62.55g 6%
Vitamin B2 0.258mg 0.212mg 4%
Vitamin E 0.55mg 0.21mg 2%
Net carbs 44.2g 47.05g N/A
Sugar 0.75g 2.11g N/A
Tryptophan 0.086mg 0.237mg 0%
Threonine 0.198mg 0.81mg 0%
Isoleucine 0.275mg 0.871mg 0%
Leucine 0.514mg 1.558mg 0%
Lysine 0.144mg 1.356mg 0%
Methionine 0.131mg 0.259mg 0%
Phenylalanine 0.367mg 1.095mg 0%
Valine 0.312mg 0.998mg 0%
Histidine 0.158mg 0.556mg 0%

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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more FatsFats +3030.1%
Contains more ProteinProtein +189.5%
Contains more CarbsCarbs +36.9%
Contains more WaterWater +53.1%
Contains more OtherOther +247%

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
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +3755%
Contains more Poly. FatPolyunsaturated fat +5361.4%
Contains less Sat. FatSaturated fat -95.7%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.