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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

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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Puff pastry Egg white
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Puff pastry Egg white
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Puff pastry
10%
Egg white
Minerals Daily Need Coverage Score
43%
Puff pastry
17%
Egg white

Comparison summary

Which food is richer in minerals?
Puff pastry
Puff pastry is relatively richer in minerals
Which food is cheaper?
Puff pastry
Puff pastry is cheaper (difference - $1)
Which food is richer in vitamins?
Puff pastry
Puff pastry is relatively richer in vitamins
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 0.04g)
Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 87mg)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 5.502g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 56)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.