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Puff pastry vs. Carrot — In-Depth Nutrition Comparison

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A recap on differences between puff pastry and carrots

  • Puff pastry has more selenium, iron, vitamin B1, vitamin B3, vitamin B2, manganese, and folate; however, carrots are higher in vitamin A and vitamin B6.
  • Carrots cover your daily vitamin A needs 334% more than puff pastry.
  • Carrots contain 245 times less selenium than puff pastry. Puff pastry contains 24.5µg of selenium, while carrots contain 0.1µg.
  • Carrots have 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 Carrots, raw.

Infographic

Puff pastry vs Carrot 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%
Carrot
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 28% 11% 15% 6.5% 15% 9% 19% 0.55%
Contains more MagnesiumMagnesium +33.3%
Contains more IronIron +766.7%
Contains more CopperCopper +155.6%
Contains more ZincZinc +125%
Contains more PhosphorusPhosphorus +71.4%
Contains more ManganeseManganese +246.2%
Contains more SeleniumSelenium +24400%
Contains more CalciumCalcium +230%
Contains more PotassiumPotassium +416.1%
Contains less SodiumSodium -72.7%

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%
Carrot
6
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 20% 278% 13% 0% 17% 13% 18% 16% 32% 0% 33% 14% 4.8%
Contains more Vitamin B1Vitamin B1 +389.4%
Contains more Vitamin B2Vitamin B2 +344.8%
Contains more Vitamin B3Vitamin B3 +286.6%
Contains more Vitamin KVitamin K +23.5%
Contains more FolateFolate +189.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +20%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +626.3%
Contains more CholineCholine +41.9%
~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
Carrot
1
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Contains more ProteinProtein +695.7%
Contains more FatsFats +15941.7%
Contains more CarbsCarbs +377%
Contains more WaterWater +1093.1%
~equal in Other ~0.96g

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
Carrot
1
22% 8% 70%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.117 g
Contains more Mono. FatMonounsaturated fat +62957.1%
Contains more Poly. FatPolyunsaturated fat +18898.3%
Contains less Sat. FatSaturated fat -99.3%

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 Carrot
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 Carrot DV% diff.
Polyunsaturated fat 22.228g 0.117g 147%
Vitamin A 0µg 835µg 93%
Fats 38.5g 0.24g 59%
Selenium 24.5µg 0.1µg 44%
Iron 2.6mg 0.3mg 29%
Calories 558kcal 41kcal 26%
Saturated fat 5.502g 0.037g 25%
Monounsaturated fat 8.828g 0.014g 22%
Vitamin B1 0.323mg 0.066mg 21%
Vitamin B3 3.8mg 0.983mg 18%
Manganese 0.495mg 0.143mg 15%
Vitamin B2 0.258mg 0.058mg 15%
Protein 7.4g 0.93g 13%
Carbs 45.7g 9.58g 12%
Vitamin B6 0.019mg 0.138mg 9%
Folate 55µg 19µg 9%
Potassium 62mg 320mg 8%
Sodium 253mg 69mg 8%
Copper 0.115mg 0.045mg 8%
Vitamin C 0mg 5.9mg 7%
Fiber 1.5g 2.8g 5%
Vitamin B5 0mg 0.273mg 5%
Phosphorus 60mg 35mg 4%
Vitamin K 16.3µg 13.2µg 3%
Zinc 0.54mg 0.24mg 3%
Calcium 10mg 33mg 2%
Starch 1.43g 1%
Vitamin E 0.55mg 0.66mg 1%
Magnesium 16mg 12mg 1%
Fructose 0.55g 1%
Net carbs 44.2g 6.78g N/A
Sugar 0.75g 4.74g N/A
Choline 6.2mg 8.8mg 0%
Tryptophan 0.086mg 0.012mg 0%
Threonine 0.198mg 0.191mg 0%
Isoleucine 0.275mg 0.077mg 0%
Leucine 0.514mg 0.102mg 0%
Lysine 0.144mg 0.101mg 0%
Methionine 0.131mg 0.02mg 0%
Phenylalanine 0.367mg 0.061mg 0%
Valine 0.312mg 0.069mg 0%
Histidine 0.158mg 0.04mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Puff pastry Carrot
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
35%
Carrot
Minerals Daily Need Coverage Score
43%
Puff pastry
12%
Carrot

Comparison summary

Which food is lower in Sugar?
Puff pastry
Puff pastry is lower in Sugar (difference - 3.99g)
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?
Carrot
Carrot contains less Sodium (difference - 184mg)
Which food is lower in Saturated fat?
Carrot
Carrot is lower in Saturated fat (difference - 5.465g)
Which food is lower in glycemic index?
Carrot
Carrot is lower in glycemic index (difference - 17)
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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.