Puff pastry vs. Egg white — In-Depth Nutrition Comparison
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A recap on 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
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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 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.
| 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 | +∞% |
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:
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% |
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 price |
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| Rich in vitamins |
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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 | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
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%
10%
Minerals Daily Need Coverage Score
43%
17%
Comparison summary
Which food is richer in minerals?
Puff pastry is relatively richer in minerals
Which food is cheaper?
Puff pastry is cheaper (difference - $1)
Which food is richer in vitamins?
Puff pastry is relatively richer in vitamins
Which food is lower in Sugar?
Egg white is lower in Sugar (difference - 0.04g)
Which food contains less Sodium?
Egg white contains less Sodium (difference - 87mg)
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 5.502g)
Which food is lower in glycemic index?
Egg white is lower in glycemic index (difference - 56)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)