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Puff pastry vs. Carambola — In-Depth Nutrition Comparison

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Differences between puff pastry and carambola

  • Puff pastry is higher in selenium, iron, vitamin B1, vitamin B3, manganese, vitamin B2, and vitamin K; however, carambola is richer in vitamin C.
  • Puff pastry's daily need coverage for selenium is 43% higher.
  • Carambola has less saturated fat.
  • Carambola has a lower glycemic index (45) than puff pastry (56).

The food types used in this comparison are Puff pastry, frozen, ready-to-bake, baked and Carambola, (starfruit), raw.

Infographic

Puff pastry vs Carambola infographic
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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 7.1% 0.9% 12% 3% 46% 3.3% 5.1% 0.26% 4.8% 3.3%
Contains more MagnesiumMagnesium +60%
Contains more CalciumCalcium +233.3%
Contains more IronIron +3150%
Contains more ZincZinc +350%
Contains more PhosphorusPhosphorus +400%
Contains more ManganeseManganese +1237.8%
Contains more SeleniumSelenium +3983.3%
Contains more PotassiumPotassium +114.5%
Contains more CopperCopper +19.1%
Contains less SodiumSodium -99.2%

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 115% 1% 3% 0% 3.5% 3.7% 6.9% 23% 3.9% 0% 0% 9% 4.1%
Contains more Vitamin EVitamin E +266.7%
Contains more Vitamin B1Vitamin B1 +2207.1%
Contains more Vitamin B2Vitamin B2 +1512.5%
Contains more Vitamin B3Vitamin B3 +935.4%
Contains more Vitamin B6Vitamin B6 +11.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +358.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more CholineCholine +22.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
7% 91%
Protein: 1.04 g
Fats: 0.33 g
Carbs: 6.73 g
Water: 91.38 g
Other: 0.52 g
Contains more ProteinProtein +611.5%
Contains more FatsFats +11566.7%
Contains more CarbsCarbs +579%
Contains more OtherOther +92.3%
Contains more WaterWater +1134.9%

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
8% 13% 79%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.184 g
Contains more Mono. FatMonounsaturated fat +29326.7%
Contains more Poly. FatPolyunsaturated fat +11980.4%
Contains less Sat. FatSaturated fat -99.7%

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 Carambola
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 Carambola DV% diff.
Polyunsaturated fat 22.228g 0.184g 147%
Fats 38.5g 0.33g 59%
Selenium 24.5µg 0.6µg 43%
Vitamin C 0mg 34.4mg 38%
Iron 2.6mg 0.08mg 32%
Calories 558kcal 31kcal 26%
Vitamin B1 0.323mg 0.014mg 26%
Saturated fat 5.502g 0.019g 25%
Monounsaturated fat 8.828g 0.03g 22%
Vitamin B3 3.8mg 0.367mg 21%
Manganese 0.495mg 0.037mg 20%
Vitamin B2 0.258mg 0.016mg 19%
Vitamin K 16.3µg 0µg 14%
Protein 7.4g 1.04g 13%
Carbs 45.7g 6.73g 13%
Sodium 253mg 2mg 11%
Folate 55µg 12µg 11%
Vitamin B5 0mg 0.391mg 8%
Phosphorus 60mg 12mg 7%
Fiber 1.5g 2.8g 5%
Zinc 0.54mg 0.12mg 4%
Vitamin E 0.55mg 0.15mg 3%
Copper 0.115mg 0.137mg 2%
Potassium 62mg 133mg 2%
Calcium 10mg 3mg 1%
Magnesium 16mg 10mg 1%
Net carbs 44.2g 3.93g N/A
Sugar 0.75g 3.98g N/A
Vitamin A 0µg 3µg 0%
Vitamin B6 0.019mg 0.017mg 0%
Choline 6.2mg 7.6mg 0%
Tryptophan 0.086mg 0.008mg 0%
Threonine 0.198mg 0.044mg 0%
Isoleucine 0.275mg 0.044mg 0%
Leucine 0.514mg 0.077mg 0%
Lysine 0.144mg 0.077mg 0%
Methionine 0.131mg 0.021mg 0%
Phenylalanine 0.367mg 0.037mg 0%
Valine 0.312mg 0.05mg 0%
Histidine 0.158mg 0.008mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Puff pastry Carambola
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
13%
Carambola
Minerals Daily Need Coverage Score
43%
Puff pastry
9%
Carambola

Comparison summary

Which food is lower in Sugar?
Puff pastry
Puff pastry is lower in Sugar (difference - 3.23g)
Which food is cheaper?
Puff pastry
Puff pastry is cheaper (difference - $1.8)
Which food is richer in minerals?
Puff pastry
Puff pastry is relatively richer in minerals
Which food contains less Sodium?
Carambola
Carambola contains less Sodium (difference - 251mg)
Which food is lower in Saturated fat?
Carambola
Carambola is lower in Saturated fat (difference - 5.483g)
Which food is lower in glycemic index?
Carambola
Carambola is lower in glycemic index (difference - 11)
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. Carambola - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171715/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.