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  6. Puff pastry vs. Beefsteak raw

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

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A recap on differences between puff pastry and beefsteak raw

  • Puff pastry has more vitamin B1, folate, and vitamin K; however, beefsteak raw is higher in vitamin B12, zinc, vitamin B6, phosphorus, and potassium.
  • Beefsteak raw covers your daily vitamin B12 needs 112% more than puff pastry.
  • Beefsteak raw contains 18 times less folate than puff pastry. Puff pastry contains 55µg of folate, while beefsteak raw contains 3µg.
  • Beefsteak raw has less saturated fat.
  • The glycemic index of puff pastry is higher.

Food varieties used in this article are Puff pastry, frozen, ready-to-bake, baked and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Puff pastry vs Beefsteak 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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more CalciumCalcium +100%
Contains more IronIron +30%
Contains more CopperCopper +45.6%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +56.3%
Contains more PotassiumPotassium +504.8%
Contains more ZincZinc +881.5%
Contains more PhosphorusPhosphorus +266.7%
Contains less SodiumSodium -78.3%
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 0% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +330.7%
Contains more Vitamin B2Vitamin B2 +41.8%
Contains more Vitamin KVitamin K +986.7%
Contains more FolateFolate +1733.3%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +32.8%
Contains more Vitamin B6Vitamin B6 +2757.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Puff pastry Beefsteak raw DV% diff.
Polyunsaturated fat 22.228g 0.189g 147%
Vitamin B12 0µg 2.69µg 112%
Fats 38.5g 5.36g 51%
Zinc 0.54mg 5.3mg 43%
Vitamin B6 0.019mg 0.543mg 40%
Protein 7.4g 21.38g 28%
Phosphorus 60mg 220mg 23%
Manganese 0.495mg 22%
Cholesterol 0mg 67mg 22%
Calories 558kcal 134kcal 21%
Vitamin B1 0.323mg 0.075mg 21%
Saturated fat 5.502g 1.875g 16%
Monounsaturated fat 8.828g 2.354g 16%
Carbs 45.7g 0g 15%
Folate 55µg 3µg 13%
Vitamin K 16.3µg 1.5µg 12%
Potassium 62mg 375mg 9%
Sodium 253mg 55mg 9%
Vitamin B3 3.8mg 5.048mg 8%
Iron 2.6mg 2mg 8%
Vitamin B2 0.258mg 0.182mg 6%
Selenium 24.5µg 27.9µg 6%
Fiber 1.5g 0g 6%
Vitamin E 0.55mg 4%
Copper 0.115mg 0.079mg 4%
Magnesium 16mg 25mg 2%
Choline 6.2mg 1%
Vitamin D 0µg 0.1µg 1%
Calcium 10mg 5mg 1%
Net carbs 44.2g 0g N/A
Vitamin D 0IU 3IU 0%
Sugar 0.75g 0g N/A
Vitamin A 0µg 2µg 0%
Trans fat 0.253g N/A
Tryptophan 0.086mg 0.262mg 0%
Threonine 0.198mg 1.099mg 0%
Isoleucine 0.275mg 1.09mg 0%
Leucine 0.514mg 2.011mg 0%
Lysine 0.144mg 2.247mg 0%
Methionine 0.131mg 0.621mg 0%
Phenylalanine 0.367mg 0.931mg 0%
Valine 0.312mg 1.152mg 0%
Histidine 0.158mg 0.868mg 0%
Omega-3 - DPA 0g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

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% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more FatsFats +618.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +203%
Contains more ProteinProtein +188.9%
Contains more WaterWater +885.5%

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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains more Mono. FatMonounsaturated fat +275%
Contains more Poly. FatPolyunsaturated fat +11660.8%
Contains less Sat. FatSaturated fat -65.9%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.