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  6. Puff pastry vs. Cauliflower

Puff pastry vs. Cauliflower — In-Depth Nutrition Comparison

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What are the main differences between puff pastry and cauliflower?

  • Puff pastry is richer in selenium, iron, vitamin B1, vitamin B3, vitamin B2, and manganese, yet cauliflower is richer in vitamin C, vitamin B5, and vitamin B6.
  • Cauliflower's daily need coverage for vitamin C is 54% higher.
  • Puff pastry has 42 times more saturated fat than cauliflower. Puff pastry has 5.502g of saturated fat, while cauliflower has 0.13g.

We used Puff pastry, frozen, ready-to-bake, baked and Cauliflower, raw types in this comparison.

Infographic

Puff pastry vs Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more IronIron +519%
Contains more CopperCopper +194.9%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +36.4%
Contains more ManganeseManganese +219.4%
Contains more SeleniumSelenium +3983.3%
Contains more CalciumCalcium +120%
Contains more PotassiumPotassium +382.3%
Contains less SodiumSodium -88.1%
~equal in Magnesium ~15mg

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin EVitamin E +587.5%
Contains more Vitamin B1Vitamin B1 +546%
Contains more Vitamin B2Vitamin B2 +330%
Contains more Vitamin B3Vitamin B3 +649.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +868.4%
Contains more CholineCholine +614.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~15.5µg
~equal in Folate ~57µg

All nutrients comparison - raw data values

Nutrient Puff pastry Cauliflower DV% diff.
Polyunsaturated fat 22.228g 0.031g 148%
Fats 38.5g 0.28g 59%
Vitamin C 0mg 48.2mg 54%
Selenium 24.5µg 0.6µg 43%
Calories 558kcal 25kcal 27%
Iron 2.6mg 0.42mg 27%
Saturated fat 5.502g 0.13g 24%
Vitamin B1 0.323mg 0.05mg 23%
Monounsaturated fat 8.828g 0.034g 22%
Vitamin B3 3.8mg 0.507mg 21%
Vitamin B2 0.258mg 0.06mg 15%
Manganese 0.495mg 0.155mg 15%
Carbs 45.7g 4.97g 14%
Vitamin B6 0.019mg 0.184mg 13%
Vitamin B5 0mg 0.667mg 13%
Protein 7.4g 1.92g 11%
Sodium 253mg 30mg 10%
Copper 0.115mg 0.039mg 8%
Choline 6.2mg 44.3mg 7%
Potassium 62mg 299mg 7%
Vitamin E 0.55mg 0.08mg 3%
Phosphorus 60mg 44mg 2%
Fiber 1.5g 2g 2%
Zinc 0.54mg 0.27mg 2%
Calcium 10mg 22mg 1%
Fructose 0.97g 1%
Vitamin K 16.3µg 15.5µg 1%
Folate 55µg 57µg 1%
Net carbs 44.2g 2.97g N/A
Magnesium 16mg 15mg 0%
Sugar 0.75g 1.91g N/A
Tryptophan 0.086mg 0.02mg 0%
Threonine 0.198mg 0.076mg 0%
Isoleucine 0.275mg 0.071mg 0%
Leucine 0.514mg 0.106mg 0%
Lysine 0.144mg 0.217mg 0%
Methionine 0.131mg 0.02mg 0%
Phenylalanine 0.367mg 0.065mg 0%
Valine 0.312mg 0.125mg 0%
Histidine 0.158mg 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g 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
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +285.4%
Contains more FatsFats +13650%
Contains more CarbsCarbs +819.5%
Contains more OtherOther +31.6%
Contains more WaterWater +1144.2%

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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +25864.7%
Contains more Poly. FatPolyunsaturated fat +71603.2%
Contains less Sat. FatSaturated fat -97.6%

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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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.