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  6. Puff pastry vs. Chard raw

Puff pastry vs. Chard raw — In-Depth Nutrition Comparison

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How are puff pastry and chard raw different?

  • Puff pastry is richer in selenium, vitamin B1, vitamin B3, vitamin B2, and folate, while chard raw is higher in vitamin K, vitamin A, vitamin C, and magnesium.
  • Chard raw covers your daily need for vitamin K, 678% more than puff pastry.
  • Puff pastry contains 183 times more saturated fat than chard raw. Puff pastry contains 5.502g of saturated fat, while chard raw contains 0.03g.
  • Puff pastry has a higher glycemic index (56) than chard raw (32).

Puff pastry, frozen, ready-to-bake, baked and Chard, swiss, raw types were used in this article.

Infographic

Puff pastry vs Chard raw 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more IronIron +44.4%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +30.4%
Contains more ManganeseManganese +35.2%
Contains more SeleniumSelenium +2622.2%
Contains more MagnesiumMagnesium +406.3%
Contains more CalciumCalcium +410%
Contains more PotassiumPotassium +511.3%
Contains more CopperCopper +55.7%
Contains less SodiumSodium -15.8%

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B1Vitamin B1 +707.5%
Contains more Vitamin B2Vitamin B2 +186.7%
Contains more Vitamin B3Vitamin B3 +850%
Contains more FolateFolate +292.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +243.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +421.1%
Contains more Vitamin KVitamin K +4992%
Contains more CholineCholine +190.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Puff pastry Chard raw DV% diff.
Vitamin K 16.3µg 830µg 678%
Polyunsaturated fat 22.228g 0.07g 148%
Fats 38.5g 0.2g 59%
Selenium 24.5µg 0.9µg 43%
Vitamin A 0µg 306µg 34%
Vitamin C 0mg 30mg 33%
Calories 558kcal 19kcal 27%
Saturated fat 5.502g 0.03g 25%
Vitamin B1 0.323mg 0.04mg 24%
Monounsaturated fat 8.828g 0.04g 22%
Vitamin B3 3.8mg 0.4mg 21%
Magnesium 16mg 81mg 15%
Carbs 45.7g 3.74g 14%
Vitamin B2 0.258mg 0.09mg 13%
Protein 7.4g 1.8g 11%
Iron 2.6mg 1.8mg 10%
Folate 55µg 14µg 10%
Potassium 62mg 379mg 9%
Vitamin E 0.55mg 1.89mg 9%
Copper 0.115mg 0.179mg 7%
Vitamin B6 0.019mg 0.099mg 6%
Manganese 0.495mg 0.366mg 6%
Calcium 10mg 51mg 4%
Vitamin B5 0mg 0.172mg 3%
Zinc 0.54mg 0.36mg 2%
Sodium 253mg 213mg 2%
Phosphorus 60mg 46mg 2%
Choline 6.2mg 18mg 2%
Net carbs 44.2g 2.14g N/A
Sugar 0.75g 1.1g N/A
Fiber 1.5g 1.6g 0%
Tryptophan 0.086mg 0.017mg 0%
Threonine 0.198mg 0.083mg 0%
Isoleucine 0.275mg 0.147mg 0%
Leucine 0.514mg 0.13mg 0%
Lysine 0.144mg 0.099mg 0%
Methionine 0.131mg 0.019mg 0%
Phenylalanine 0.367mg 0.11mg 0%
Valine 0.312mg 0.11mg 0%
Histidine 0.158mg 0.036mg 0%

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% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +311.1%
Contains more FatsFats +19150%
Contains more CarbsCarbs +1121.9%
Contains more WaterWater +1152.2%
Contains more OtherOther +60%

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +21970%
Contains more Poly. FatPolyunsaturated fat +31654.3%
Contains less Sat. FatSaturated fat -99.5%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.