Puff pastry vs. Crab — In-Depth Nutrition Comparison

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Important differences between puff pastry and crab

Puff pastry has more iron and vitamin B1; however, crab is richer in vitamin B12, copper, selenium, zinc, phosphorus, and vitamin B5.
Crab's daily need coverage for vitamin B12 is 139% more.
Puff pastry contains 27 times more saturated fat than crab. Puff pastry contains 5.502g of saturated fat, while crab contains 0.201g.
Puff pastry has a higher glycemic index. The glycemic index of puff pastry is 56, while the glycemic index of crab is 0.

The food varieties used in the comparison are Puff pastry, frozen, ready-to-bake, baked and Crustaceans, crab, blue, canned.

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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.

Puff pastry

Crab

Contains more IronIron	+420%
Contains less SodiumSodium	-55.1%
Contains more ManganeseManganese	+568.9%

Contains more MagnesiumMagnesium	+125%
Contains more CalciumCalcium	+810%
Contains more PotassiumPotassium	+317.7%
Contains more CopperCopper	+607.8%
Contains more ZincZinc	+605.6%
Contains more PhosphorusPhosphorus	+290%
Contains more SeleniumSelenium	+75.1%

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.

Puff pastry

Crab

Contains more Vitamin B1Vitamin B1	+1304.3%
Contains more Vitamin B2Vitamin B2	+177.4%
Contains more Vitamin B3Vitamin B3	+38.3%
Contains more Vitamin KVitamin K	+5333.3%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+234.5%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+721.1%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more CholineCholine	+1204.8%

~equal in Vitamin D ~0µg

~equal in Folate ~51µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	22.228g	0.258g	146%
Vitamin B12	0µg	3.33µg	139%
Copper	0.115mg	0.814mg	78%
Fats	38.5g	0.74g	58%
Selenium	24.5µg	42.9µg	33%
Cholesterol	0mg	97mg	32%
Zinc	0.54mg	3.81mg	30%
Iron	2.6mg	0.5mg	26%
Vitamin B1	0.323mg	0.023mg	25%
Phosphorus	60mg	234mg	25%
Calories	558kcal	83kcal	24%
Saturated fat	5.502g	0.201g	24%
Monounsaturated fat	8.828g	0.129g	22%
Protein	7.4g	17.88g	21%
Vitamin B5	0mg	0.997mg	20%
Manganese	0.495mg	0.074mg	18%
Carbs	45.7g	0g	15%
Choline	6.2mg	80.9mg	14%
Vitamin K	16.3µg	0.3µg	13%
Sodium	253mg	563mg	13%
Vitamin B2	0.258mg	0.093mg	13%
Vitamin B6	0.019mg	0.156mg	11%
Vitamin E	0.55mg	1.84mg	9%
Calcium	10mg	91mg	8%
Vitamin B3	3.8mg	2.747mg	7%
Fiber	1.5g	0g	6%
Potassium	62mg	259mg	6%
Magnesium	16mg	36mg	5%
Vitamin C	0mg	3.3mg	4%
Folate	55µg	51µg	1%
Net carbs	44.2g	0g	N/A
Sugar	0.75g	0g	N/A
Vitamin A	0µg	1µg	0%
Trans fat		0.014g	N/A
Tryptophan	0.086mg	0.226mg	0%
Threonine	0.198mg	0.727mg	0%
Isoleucine	0.275mg	0.776mg	0%
Leucine	0.514mg	1.307mg	0%
Lysine	0.144mg	1.386mg	0%
Methionine	0.131mg	0.452mg	0%
Phenylalanine	0.367mg	0.708mg	0%
Valine	0.312mg	0.806mg	0%
Histidine	0.158mg	0.393mg	0%
Omega-3 - EPA	0g	0.101g	N/A
Omega-3 - DHA	0g	0.067g	N/A
Omega-3 - DPA	0g	0.009g	N/A
Omega-6 - Eicosadienoic acid		0.005g	N/A