Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Puff pastry vs. Egg white — In-Depth Nutrition Comparison

Compare

A recap on the differences between puff pastry and egg whites

  • Puff pastry has more iron, vitamin B1, vitamin B3, manganese, vitamin K, folate, copper, and selenium; however, egg whites are higher in vitamin B2.
  • Puff pastry covers your daily iron needs 32% more than egg whites.
  • The glycemic index of puff pastry is higher.

Food varieties used in this article are Puff pastry, frozen, ready-to-bake, baked and Egg, white, raw, fresh.

Infographic

Puff pastry vs Egg white 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 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
Contains more MagnesiumMagnesium +45.5%
Contains more CalciumCalcium +42.9%
Contains more IronIron +3150%
Contains more CopperCopper +400%
Contains more ZincZinc +1700%
Contains more PhosphorusPhosphorus +300%
Contains more ManganeseManganese +4400%
Contains more SeleniumSelenium +22.5%
Contains more PotassiumPotassium +162.9%
Contains less SodiumSodium -34.4%

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 0% 0% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +7975%
Contains more Vitamin B3Vitamin B3 +3519%
Contains more Vitamin B6Vitamin B6 +280%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1275%
Contains more CholineCholine +463.6%
Contains more Vitamin B2Vitamin B2 +70.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Puff pastry Egg white DV% diff.
Polyunsaturated fat 22.228g 0g 148%
Fats 38.5g 0.17g 59%
Iron 2.6mg 0.08mg 32%
Vitamin B1 0.323mg 0.004mg 27%
Calories 558kcal 52kcal 25%
Saturated fat 5.502g 0g 25%
Vitamin B3 3.8mg 0.105mg 23%
Monounsaturated fat 8.828g 0g 22%
Manganese 0.495mg 0.011mg 21%
Carbs 45.7g 0.73g 15%
Vitamin K 16.3µg 0µg 14%
Vitamin B2 0.258mg 0.439mg 14%
Folate 55µg 4µg 13%
Copper 0.115mg 0.023mg 10%
Selenium 24.5µg 20µg 8%
Protein 7.4g 10.9g 7%
Fiber 1.5g 0g 6%
Phosphorus 60mg 15mg 6%
Zinc 0.54mg 0.03mg 5%
Vitamin B12 0µg 0.09µg 4%
Sodium 253mg 166mg 4%
Vitamin E 0.55mg 0mg 4%
Vitamin B5 0mg 0.19mg 4%
Potassium 62mg 163mg 3%
Vitamin B6 0.019mg 0.005mg 1%
Choline 6.2mg 1.1mg 1%
Magnesium 16mg 11mg 1%
Net carbs 44.2g 0.73g N/A
Calcium 10mg 7mg 0%
Sugar 0.75g 0.71g N/A
Tryptophan 0.086mg 0.125mg 0%
Threonine 0.198mg 0.449mg 0%
Isoleucine 0.275mg 0.661mg 0%
Leucine 0.514mg 1.016mg 0%
Lysine 0.144mg 0.806mg 0%
Methionine 0.131mg 0.399mg 0%
Phenylalanine 0.367mg 0.686mg 0%
Valine 0.312mg 0.809mg 0%
Histidine 0.158mg 0.29mg 0%
Fructose 0.07g 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
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more FatsFats +22547.1%
Contains more CarbsCarbs +6160.3%
Contains more OtherOther +58.7%
Contains more ProteinProtein +47.3%
Contains more WaterWater +1083.4%

People also compare

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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.