Puff pastry vs. Chinese broccoli — In-Depth Nutrition Comparison
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Significant differences between puff pastry and chinese broccoli
- Puff pastry has more selenium, iron, vitamin B3, and vitamin B1; however, chinese broccoli is richer in vitamin K, vitamin A, vitamin C, and folate.
- Chinese broccoli covers your daily vitamin K needs 57% more than puff pastry.
- Chinese broccoli has 50 times less saturated fat than puff pastry. Puff pastry has 5.502g of saturated fat, while chinese broccoli has 0.11g.
- Puff pastry has a higher glycemic index. The glycemic index of puff pastry is 56, while the glycemic index of chinese broccoli is 32.
Specific food types used in this comparison are Puff pastry, frozen, ready-to-bake, baked and Broccoli, chinese, cooked.
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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.
| Contains more IronIron | +364.3% |
| Contains more CopperCopper | +88.5% |
| Contains more ZincZinc | +38.5% |
| Contains more PhosphorusPhosphorus | +46.3% |
| Contains more ManganeseManganese | +87.5% |
| Contains more SeleniumSelenium | +1784.6% |
| Contains more MagnesiumMagnesium | +12.5% |
| Contains more CalciumCalcium | +900% |
| Contains more PotassiumPotassium | +321% |
| Contains less SodiumSodium | -97.2% |
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.
| Contains more Vitamin EVitamin E | +14.6% |
| Contains more Vitamin B1Vitamin B1 | +240% |
| Contains more Vitamin B2Vitamin B2 | +76.7% |
| Contains more Vitamin B3Vitamin B3 | +769.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +268.4% |
| Contains more Vitamin KVitamin K | +420.2% |
| Contains more FolateFolate | +80% |
| Contains more CholineCholine | +308.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.4 g
Fats:
38.5 g
Carbs:
45.7 g
Water:
7.4 g
Other:
1 g
Protein:
1.14 g
Fats:
0.72 g
Carbs:
3.81 g
Water:
93.54 g
Other:
0.79 g
| Contains more ProteinProtein | +549.1% |
| Contains more FatsFats | +5247.2% |
| Contains more CarbsCarbs | +1099.5% |
| Contains more OtherOther | +26.6% |
| Contains more WaterWater | +1164.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
5.502 g
Monounsaturated fat:
Mono. Fat
8.828 g
Polyunsaturated fat:
Poly. Fat
22.228 g
Saturated fat:
Sat. Fat
0.11 g
Monounsaturated fat:
Mono. Fat
0.05 g
Polyunsaturated fat:
Poly. Fat
0.33 g
| Contains more Mono. FatMonounsaturated fat | +17556% |
| Contains more Poly. FatPolyunsaturated fat | +6635.8% |
| Contains less Sat. FatSaturated fat | -98% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 22.228g | 0.33g | 146% |
| Fats | 38.5g | 0.72g | 58% |
| Vitamin K | 16.3µg | 84.8µg | 57% |
| Selenium | 24.5µg | 1.3µg | 42% |
| Vitamin C | 0mg | 28.2mg | 31% |
| Calories | 558kcal | 22kcal | 27% |
| Iron | 2.6mg | 0.56mg | 26% |
| Saturated fat | 5.502g | 0.11g | 25% |
| Monounsaturated fat | 8.828g | 0.05g | 22% |
| Vitamin B3 | 3.8mg | 0.437mg | 21% |
| Vitamin B1 | 0.323mg | 0.095mg | 19% |
| Carbs | 45.7g | 3.81g | 14% |
| Protein | 7.4g | 1.14g | 13% |
| Folate | 55µg | 99µg | 11% |
| Sodium | 253mg | 7mg | 11% |
| Manganese | 0.495mg | 0.264mg | 10% |
| Calcium | 10mg | 100mg | 9% |
| Vitamin A | 0µg | 82µg | 9% |
| Vitamin B2 | 0.258mg | 0.146mg | 9% |
| Potassium | 62mg | 261mg | 6% |
| Copper | 0.115mg | 0.061mg | 6% |
| Vitamin B6 | 0.019mg | 0.07mg | 4% |
| Fiber | 1.5g | 2.5g | 4% |
| Vitamin B5 | 0mg | 0.159mg | 3% |
| Phosphorus | 60mg | 41mg | 3% |
| Choline | 6.2mg | 25.3mg | 3% |
| Zinc | 0.54mg | 0.39mg | 1% |
| Net carbs | 44.2g | 1.31g | N/A |
| Magnesium | 16mg | 18mg | 0% |
| Sugar | 0.75g | 0.84g | N/A |
| Vitamin E | 0.55mg | 0.48mg | 0% |
| Tryptophan | 0.086mg | 0% | |
| Threonine | 0.198mg | 0% | |
| Isoleucine | 0.275mg | 0% | |
| Leucine | 0.514mg | 0% | |
| Lysine | 0.144mg | 0% | |
| Methionine | 0.131mg | 0% | |
| Phenylalanine | 0.367mg | 0% | |
| Valine | 0.312mg | 0% | |
| Histidine | 0.158mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
40%
Minerals Daily Need Coverage Score
43%
18%
Comparison summary
Which food is richer in minerals?
Puff pastry is relatively richer in minerals
Which food is lower in Sugar?
Puff pastry is lower in Sugar (difference - 0.09g)
Which food contains less Sodium?
Chinese broccoli contains less Sodium (difference - 246mg)
Which food is lower in Saturated fat?
Chinese broccoli is lower in Saturated fat (difference - 5.392g)
Which food is lower in glycemic index?
Chinese broccoli is lower in glycemic index (difference - 24)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.