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Puff pastry vs. Chinese cabbage — In-Depth Nutrition Comparison

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What are the differences between puff pastry and Chinese cabbage?

  • Puff pastry is higher in selenium, vitamin B1, iron, vitamin B3, manganese, and vitamin B2, yet Chinese cabbage is higher in vitamin A, vitamin C, and vitamin K.
  • Chinese cabbage's daily need coverage for vitamin A is 89% more.
  • Puff pastry has 204 times more saturated fat than Chinese cabbage. While puff pastry has 5.502g of saturated fat, Chinese cabbage has only 0.027g.
  • The glycemic index of Chinese cabbage is lower.

We used Puff pastry, frozen, ready-to-bake, baked and Cabbage, chinese (pak-choi), raw types in this article.

Infographic

Puff pastry vs Chinese cabbage 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 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more IronIron +225%
Contains more CopperCopper +447.6%
Contains more ZincZinc +184.2%
Contains more PhosphorusPhosphorus +62.2%
Contains more ManganeseManganese +211.3%
Contains more SeleniumSelenium +4800%
Contains more MagnesiumMagnesium +18.8%
Contains more CalciumCalcium +950%
Contains more PotassiumPotassium +306.5%
Contains less SodiumSodium -74.3%

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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin EVitamin E +511.1%
Contains more Vitamin B1Vitamin B1 +707.5%
Contains more Vitamin B2Vitamin B2 +268.6%
Contains more Vitamin B3Vitamin B3 +660%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +921.1%
Contains more Vitamin KVitamin K +179.1%
Contains more FolateFolate +20%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~6.4mg

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% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +393.3%
Contains more FatsFats +19150%
Contains more CarbsCarbs +1996.3%
Contains more OtherOther +25%
Contains more WaterWater +1188.1%

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
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +58753.3%
Contains more Poly. FatPolyunsaturated fat +23054.2%
Contains less Sat. FatSaturated fat -99.5%

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 Chinese cabbage
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Puff pastry Chinese cabbage DV% diff.
Polyunsaturated fat 22.228g 0.096g 148%
Fats 38.5g 0.2g 59%
Vitamin C 0mg 45mg 50%
Selenium 24.5µg 0.5µg 44%
Calories 558kcal 13kcal 27%
Vitamin A 0µg 223µg 25%
Saturated fat 5.502g 0.027g 25%
Vitamin K 16.3µg 45.5µg 24%
Vitamin B1 0.323mg 0.04mg 24%
Iron 2.6mg 0.8mg 23%
Monounsaturated fat 8.828g 0.015g 22%
Vitamin B3 3.8mg 0.5mg 21%
Manganese 0.495mg 0.159mg 15%
Carbs 45.7g 2.18g 15%
Vitamin B2 0.258mg 0.07mg 14%
Vitamin B6 0.019mg 0.194mg 13%
Protein 7.4g 1.5g 12%
Copper 0.115mg 0.021mg 10%
Calcium 10mg 105mg 10%
Sodium 253mg 65mg 8%
Potassium 62mg 252mg 6%
Phosphorus 60mg 37mg 3%
Vitamin E 0.55mg 0.09mg 3%
Zinc 0.54mg 0.19mg 3%
Folate 55µg 66µg 3%
Vitamin B5 0mg 0.088mg 2%
Fiber 1.5g 1g 2%
Magnesium 16mg 19mg 1%
Net carbs 44.2g 1.18g N/A
Sugar 0.75g 1.18g N/A
Choline 6.2mg 6.4mg 0%
Tryptophan 0.086mg 0.015mg 0%
Threonine 0.198mg 0.049mg 0%
Isoleucine 0.275mg 0.085mg 0%
Leucine 0.514mg 0.088mg 0%
Lysine 0.144mg 0.089mg 0%
Methionine 0.131mg 0.009mg 0%
Phenylalanine 0.367mg 0.044mg 0%
Valine 0.312mg 0.066mg 0%
Histidine 0.158mg 0.026mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Puff pastry Chinese cabbage
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
37%
Chinese cabbage
Minerals Daily Need Coverage Score
43%
Puff pastry
16%
Chinese cabbage

Comparison summary

Which food is lower in Sugar?
Puff pastry
Puff pastry is lower in Sugar (difference - 0.43g)
Which food is cheaper?
Puff pastry
Puff pastry is cheaper (difference - $0.4)
Which food is richer in minerals?
Puff pastry
Puff pastry is relatively richer in minerals
Which food contains less Sodium?
Chinese cabbage
Chinese cabbage contains less Sodium (difference - 188mg)
Which food is lower in Saturated fat?
Chinese cabbage
Chinese cabbage is lower in Saturated fat (difference - 5.475g)
Which food is lower in glycemic index?
Chinese cabbage
Chinese cabbage is lower in glycemic index (difference - 24)
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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.