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  6. Puff pastry vs. Buckwheat

Puff pastry vs. Buckwheat — In-Depth Nutrition Comparison

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Differences between Puff pastry and Buckwheat

  • Puff pastry is higher in Selenium, Vitamin B1, Iron, Vitamin B3, Vitamin B2, Vitamin K, and Folate, however, Buckwheat is richer in Magnesium.
  • Puff pastry's daily need coverage for Selenium is 41% higher.
  • Puff pastry has 63 times more Sodium than Buckwheat. While Puff pastry has 253mg of Sodium, Buckwheat has only 4mg.

The food types used in this comparison are Puff pastry, frozen, ready-to-bake, baked and Buckwheat groats, roasted, cooked.

Infographic

Puff pastry vs Buckwheat 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.
Puff pastry
Puff pastry
4
:
6
Buckwheat
Buckwheat
Contains more Calcium +42.9%
Contains more Iron +225%
Contains more Manganese +22.8%
Contains more Selenium +1013.6%
Contains more Magnesium +218.8%
Contains more Phosphorus +16.7%
Contains more Potassium +41.9%
Contains less Sodium -98.4%
Contains more Zinc +13%
Contains more Copper +27%
Puff pastry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 98% 12% 26% 6% 33% 15% 39% 65% 134%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +42.9%
Contains more Iron +225%
Contains more Manganese +22.8%
Contains more Selenium +1013.6%
Contains more Magnesium +218.8%
Contains more Phosphorus +16.7%
Contains more Potassium +41.9%
Contains less Sodium -98.4%
Contains more Zinc +13%
Contains more Copper +27%

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.
Puff pastry
Puff pastry
7
:
2
Buckwheat
Buckwheat
Contains more Vitamin A +∞%
Contains more Vitamin E +511.1%
Contains more Vitamin B1 +707.5%
Contains more Vitamin B2 +561.5%
Contains more Vitamin B3 +304.3%
Contains more Folate +292.9%
Contains more Vitamin K +757.9%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +305.3%
Puff pastry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 11% 0% 0% 81% 60% 72% 0% 5% 42% 0% 41%
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin A +∞%
Contains more Vitamin E +511.1%
Contains more Vitamin B1 +707.5%
Contains more Vitamin B2 +561.5%
Contains more Vitamin B3 +304.3%
Contains more Folate +292.9%
Contains more Vitamin K +757.9%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +305.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Puff pastry
Puff pastry
4
:
1
Buckwheat
Buckwheat
Contains more Protein +118.9%
Contains more Fats +6109.7%
Contains more Carbs +129.2%
Contains more Other +132.6%
Contains more Water +922%
Puff pastry
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more Protein +118.9%
Contains more Fats +6109.7%
Contains more Carbs +129.2%
Contains more Other +132.6%
Contains more Water +922%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Puff pastry
Puff pastry
2
:
1
Buckwheat
Buckwheat
Contains more Monounsaturated Fat +4595.7%
Contains more Polyunsaturated fat +11723.4%
Contains less Saturated Fat -97.6%
Puff pastry
15% 24% 61%
Saturated Fat: 5.502 g
Monounsaturated Fat: 8.828 g
Polyunsaturated fat: 22.228 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Monounsaturated Fat +4595.7%
Contains more Polyunsaturated fat +11723.4%
Contains less Saturated Fat -97.6%

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 Buckwheat
Lower in Sugar ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Puff pastry Buckwheat Opinion
Net carbs 44.2g 17.24g Puff pastry
Protein 7.4g 3.38g Puff pastry
Fats 38.5g 0.62g Puff pastry
Carbs 45.7g 19.94g Puff pastry
Calories 558kcal 92kcal Puff pastry
Fructose 0.1g Buckwheat
Sugar 0.75g 0.9g Puff pastry
Fiber 1.5g 2.7g Buckwheat
Calcium 10mg 7mg Puff pastry
Iron 2.6mg 0.8mg Puff pastry
Magnesium 16mg 51mg Buckwheat
Phosphorus 60mg 70mg Buckwheat
Potassium 62mg 88mg Buckwheat
Sodium 253mg 4mg Buckwheat
Zinc 0.54mg 0.61mg Buckwheat
Copper 0.115mg 0.146mg Buckwheat
Manganese 0.495mg 0.403mg Puff pastry
Selenium 24.5µg 2.2µg Puff pastry
Vitamin A 1IU 0IU Puff pastry
Vitamin E 0.55mg 0.09mg Puff pastry
Vitamin B1 0.323mg 0.04mg Puff pastry
Vitamin B2 0.258mg 0.039mg Puff pastry
Vitamin B3 3.8mg 0.94mg Puff pastry
Vitamin B5 0mg 0.359mg Buckwheat
Vitamin B6 0.019mg 0.077mg Buckwheat
Folate 55µg 14µg Puff pastry
Vitamin K 16.3µg 1.9µg Puff pastry
Tryptophan 0.086mg 0.049mg Puff pastry
Threonine 0.198mg 0.129mg Puff pastry
Isoleucine 0.275mg 0.127mg Puff pastry
Leucine 0.514mg 0.212mg Puff pastry
Lysine 0.144mg 0.172mg Buckwheat
Methionine 0.131mg 0.044mg Puff pastry
Phenylalanine 0.367mg 0.133mg Puff pastry
Valine 0.312mg 0.173mg Puff pastry
Histidine 0.158mg 0.079mg Puff pastry
Saturated Fat 5.502g 0.134g Buckwheat
Monounsaturated Fat 8.828g 0.188g Puff pastry
Polyunsaturated fat 22.228g 0.188g Puff pastry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Puff pastry Buckwheat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
26%
Puff pastry
8%
Buckwheat
Minerals Daily Need Coverage Score
43%
Puff pastry
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Puff pastry
Puff pastry is lower in Sugar (difference - 0.15g)
Which food is cheaper?
Puff pastry
Puff pastry is cheaper (difference - $2.4)
Which food is richer in vitamins?
Puff pastry
Puff pastry is relatively richer in vitamins
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 249mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 5.368g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.