Puff pastry vs. French fries — In-Depth Nutrition Comparison

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How are puff pastry and french fries different?

Puff pastry is higher in selenium, iron, vitamin B2, vitamin B1, and manganese; however, french fries are richer in vitamin B6, potassium, vitamin B5, and phosphorus.
Daily need coverage for selenium for puff pastry is 43% higher.
Puff pastry contains 7 times more vitamin B2 than french fries. While puff pastry contains 0.258mg of vitamin B2, french fries contain only 0.039mg.
French fries have less saturated fat.
Puff pastry has a lower glycemic index (56) than french fries (70).

Puff pastry, frozen, ready-to-bake, baked and Fast foods, potato, french fried in vegetable oil are the varieties used in this article.

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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

French fries

Contains more IronIron	+221%
Contains more ManganeseManganese	+100.4%
Contains more SeleniumSelenium	+2622.2%

Contains more MagnesiumMagnesium	+118.8%
Contains more CalciumCalcium	+80%
Contains more PotassiumPotassium	+833.9%
Contains more PhosphorusPhosphorus	+108.3%
Contains less SodiumSodium	-17%

~equal in Copper ~0.124mg

~equal in Zinc ~0.5mg

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

French fries

Contains more Vitamin B1Vitamin B1	+90%
Contains more Vitamin B2Vitamin B2	+561.5%
Contains more Vitamin B3Vitamin B3	+26.5%
Contains more Vitamin KVitamin K	+45.5%
Contains more FolateFolate	+83.3%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+203.6%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+1857.9%
Contains more CholineCholine	+493.5%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	22.228g	5.398g	112%
Selenium	24.5µg	0.9µg	43%
Fats	38.5g	14.73g	37%
Vitamin B6	0.019mg	0.372mg	27%
Iron	2.6mg	0.81mg	22%
Vitamin B2	0.258mg	0.039mg	17%
Potassium	62mg	579mg	15%
Saturated fat	5.502g	2.336g	14%
Vitamin B1	0.323mg	0.17mg	13%
Calories	558kcal	312kcal	12%
Vitamin B5	0mg	0.58mg	12%
Manganese	0.495mg	0.247mg	11%
Fiber	1.5g	3.8g	9%
Phosphorus	60mg	125mg	9%
Protein	7.4g	3.43g	8%
Vitamin E	0.55mg	1.67mg	7%
Monounsaturated fat	8.828g	5.969g	7%
Choline	6.2mg	36.8mg	6%
Folate	55µg	30µg	6%
Vitamin C	0mg	4.7mg	5%
Magnesium	16mg	35mg	5%
Vitamin B3	3.8mg	3.004mg	5%
Vitamin K	16.3µg	11.2µg	4%
Sodium	253mg	210mg	2%
Calcium	10mg	18mg	1%
Carbs	45.7g	41.44g	1%
Copper	0.115mg	0.124mg	1%
Net carbs	44.2g	37.64g	N/A
Sugar	0.75g	0.3g	N/A
Zinc	0.54mg	0.5mg	0%
Trans fat		0.06g	N/A
Tryptophan	0.086mg		0%
Threonine	0.198mg		0%
Isoleucine	0.275mg		0%
Leucine	0.514mg		0%
Lysine	0.144mg		0%
Methionine	0.131mg		0%
Phenylalanine	0.367mg		0%
Valine	0.312mg		0%
Histidine	0.158mg		0%
Omega-3 - ALA		0.407g	N/A
Omega-3 - Eicosatrienoic acid		0.001g	N/A
Omega-6 - Gamma-linoleic acid		0.029g	N/A
Omega-6 - Eicosadienoic acid		0.007g	N/A
Omega-6 - Linoleic acid		4.898g	N/A