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Puff pastry vs. Feijoa — In-Depth Nutrition Comparison

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A recap on differences between puff pastry and feijoa

  • Puff pastry has more iron, vitamin B1, vitamin B3, vitamin B2, manganese, and vitamin K; however, feijoa is higher in vitamin C and fiber.
  • Feijoa covers your daily vitamin C needs 37% more than puff pastry.
  • Feijoa contains 84 times less sodium than puff pastry. Puff pastry contains 253mg of sodium, while feijoa contains 3mg.
  • The glycemic index of puff pastry is higher.

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

Infographic

Puff pastry vs Feijoa 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%
Feijoa
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 5.1% 15% 5.3% 12% 1.6% 8.1% 0.39% 11% 0%
Contains more MagnesiumMagnesium +77.8%
Contains more IronIron +1757.1%
Contains more CopperCopper +219.4%
Contains more ZincZinc +800%
Contains more PhosphorusPhosphorus +215.8%
Contains more ManganeseManganese +489.3%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +70%
Contains more PotassiumPotassium +177.4%
Contains less SodiumSodium -98.8%

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%
Feijoa
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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 110% 0% 3.2% 0% 1.5% 4.2% 5.5% 14% 15% 0% 8.8% 17% 0%
Contains more Vitamin EVitamin E +243.8%
Contains more Vitamin B1Vitamin B1 +5283.3%
Contains more Vitamin B2Vitamin B2 +1333.3%
Contains more Vitamin B3Vitamin B3 +1188.1%
Contains more Vitamin KVitamin K +365.7%
Contains more FolateFolate +139.1%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +252.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~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
Feijoa
1
15% 83%
Protein: 0.71 g
Fats: 0.42 g
Carbs: 15.21 g
Water: 83.28 g
Other: 0.38 g
Contains more ProteinProtein +942.3%
Contains more FatsFats +9066.7%
Contains more CarbsCarbs +200.5%
Contains more OtherOther +163.2%
Contains more WaterWater +1025.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
Feijoa
1
35% 19% 46%
Saturated fat: Sat. Fat 0.104 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.136 g
Contains more Mono. FatMonounsaturated fat +15664.3%
Contains more Poly. FatPolyunsaturated fat +16244.1%
Contains less Sat. FatSaturated fat -98.1%

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 Feijoa
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins 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 Feijoa DV% diff.
Polyunsaturated fat 22.228g 0.136g 147%
Fats 38.5g 0.42g 59%
Selenium 24.5µg 45%
Vitamin C 0mg 32.9mg 37%
Iron 2.6mg 0.14mg 31%
Vitamin B1 0.323mg 0.006mg 26%
Calories 558kcal 61kcal 25%
Saturated fat 5.502g 0.104g 25%
Monounsaturated fat 8.828g 0.056g 22%
Vitamin B3 3.8mg 0.295mg 22%
Fiber 1.5g 6.4g 20%
Manganese 0.495mg 0.084mg 18%
Vitamin B2 0.258mg 0.018mg 18%
Protein 7.4g 0.71g 13%
Sodium 253mg 3mg 11%
Vitamin K 16.3µg 3.5µg 11%
Carbs 45.7g 15.21g 10%
Copper 0.115mg 0.036mg 9%
Folate 55µg 23µg 8%
Phosphorus 60mg 19mg 6%
Vitamin B5 0mg 0.233mg 5%
Zinc 0.54mg 0.06mg 4%
Fructose 2.95g 4%
Vitamin B6 0.019mg 0.067mg 4%
Vitamin E 0.55mg 0.16mg 3%
Potassium 62mg 172mg 3%
Magnesium 16mg 9mg 2%
Choline 6.2mg 1%
Calcium 10mg 17mg 1%
Net carbs 44.2g 8.81g N/A
Sugar 0.75g 8.2g N/A
Tryptophan 0.086mg 0.007mg 0%
Threonine 0.198mg 0.019mg 0%
Isoleucine 0.275mg 0.019mg 0%
Leucine 0.514mg 0.028mg 0%
Lysine 0.144mg 0.038mg 0%
Methionine 0.131mg 0.007mg 0%
Phenylalanine 0.367mg 0.019mg 0%
Valine 0.312mg 0.019mg 0%
Histidine 0.158mg 0.009mg 0%
Omega-3 - ALA 0.029g N/A
Omega-6 - Linoleic acid 0.107g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Puff pastry Feijoa
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
14%
Feijoa
Minerals Daily Need Coverage Score
43%
Puff pastry
7%
Feijoa

Comparison summary

Which food is lower in Sugar?
Puff pastry
Puff pastry is lower in Sugar (difference - 7.45g)
Which food is cheaper?
Puff pastry
Puff pastry is cheaper (difference - $1.3)
Which food is richer in minerals?
Puff pastry
Puff pastry is relatively richer in minerals
Which food is richer in vitamins?
Puff pastry
Puff pastry is relatively richer in vitamins
Which food contains less Sodium?
Feijoa
Feijoa contains less Sodium (difference - 250mg)
Which food is lower in Saturated fat?
Feijoa
Feijoa is lower in Saturated fat (difference - 5.398g)
Which food is lower in glycemic index?
Feijoa
Feijoa is lower in glycemic index (difference - 25)
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. Feijoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168176/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.