Puff pastry vs. Feta — In-Depth Nutrition Comparison

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Significant differences between puff pastry and feta

Puff pastry has more iron; however, feta is richer in vitamin B12, calcium, vitamin B2, phosphorus, vitamin B6, and zinc.
Feta covers your daily vitamin B12 needs 70% more than puff pastry.
Feta has 4 times less iron than puff pastry. Puff pastry has 2.6mg of iron, while feta has 0.65mg.
Puff pastry contains less saturated fat.
Puff pastry has a higher glycemic index. The glycemic index of puff pastry is 56, while the glycemic index of feta is 27.

Specific food types used in this comparison are Puff pastry, frozen, ready-to-bake, baked and Cheese, feta.

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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

Feta

Contains more IronIron	+300%
Contains more CopperCopper	+259.4%
Contains less SodiumSodium	-72.4%
Contains more ManganeseManganese	+1667.9%
Contains more SeleniumSelenium	+63.3%

Contains more MagnesiumMagnesium	+18.8%
Contains more CalciumCalcium	+4830%
Contains more ZincZinc	+433.3%
Contains more PhosphorusPhosphorus	+461.7%

~equal in Potassium ~62mg

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

Feta

Contains more Vitamin EVitamin E	+205.6%
Contains more Vitamin B1Vitamin B1	+109.7%
Contains more Vitamin B3Vitamin B3	+283.5%
Contains more Vitamin KVitamin K	+805.6%
Contains more FolateFolate	+71.9%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+227.1%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+2131.6%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more CholineCholine	+148.4%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	22.228g	0.591g	144%
Vitamin B12	0µg	1.69µg	70%
Calcium	10mg	493mg	48%
Vitamin B2	0.258mg	0.844mg	45%
Saturated fat	5.502g	14.946g	43%
Phosphorus	60mg	337mg	40%
Vitamin B6	0.019mg	0.424mg	31%
Cholesterol	0mg	89mg	30%
Sodium	253mg	917mg	29%
Fats	38.5g	21.28g	26%
Iron	2.6mg	0.65mg	24%
Zinc	0.54mg	2.88mg	21%
Manganese	0.495mg	0.028mg	20%
Vitamin B5	0mg	0.967mg	19%
Vitamin B3	3.8mg	0.991mg	18%
Selenium	24.5µg	15µg	17%
Calories	558kcal	264kcal	15%
Vitamin A	0µg	125µg	14%
Protein	7.4g	14.21g	14%
Vitamin B1	0.323mg	0.154mg	14%
Carbs	45.7g	4.09g	14%
Vitamin K	16.3µg	1.8µg	12%
Monounsaturated fat	8.828g	4.623g	11%
Copper	0.115mg	0.032mg	9%
Fiber	1.5g	0g	6%
Folate	55µg	32µg	6%
Vitamin E	0.55mg	0.18mg	2%
Choline	6.2mg	15.4mg	2%
Vitamin D	0IU	16IU	2%
Vitamin D	0µg	0.4µg	2%
Magnesium	16mg	19mg	1%
Net carbs	44.2g	4.09g	N/A
Potassium	62mg	62mg	0%
Sugar	0.75g	4.09g	N/A
Tryptophan	0.086mg	0.2mg	0%
Threonine	0.198mg	0.637mg	0%
Isoleucine	0.275mg	0.803mg	0%
Leucine	0.514mg	1.395mg	0%
Lysine	0.144mg	1.219mg	0%
Methionine	0.131mg	0.368mg	0%
Phenylalanine	0.367mg	0.675mg	0%
Valine	0.312mg	1.065mg	0%
Histidine	0.158mg	0.397mg	0%