Puff pastry vs. Asparagus — In-Depth Nutrition Comparison

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Important differences between puff pastry and asparagus

Puff pastry has more selenium, vitamin B3, vitamin B1, manganese, and vitamin B2; however, asparagus is richer in vitamin K, vitamin A, and copper.
Puff pastry's daily need coverage for selenium is 40% more.
Puff pastry contains 138 times more saturated fat than asparagus. Puff pastry contains 5.502g of saturated fat, while asparagus contains 0.04g.
Puff pastry has a higher glycemic index. The glycemic index of puff pastry is 56, while the glycemic index of asparagus is 32.

The food varieties used in the comparison are Puff pastry, frozen, ready-to-bake, baked and Asparagus, raw.

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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

Asparagus

Contains more MagnesiumMagnesium	+14.3%
Contains more IronIron	+21.5%
Contains more PhosphorusPhosphorus	+15.4%
Contains more ManganeseManganese	+213.3%
Contains more SeleniumSelenium	+965.2%

Contains more CalciumCalcium	+140%
Contains more PotassiumPotassium	+225.8%
Contains more CopperCopper	+64.3%
Contains less SodiumSodium	-99.2%

~equal in Zinc ~0.54mg

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

Asparagus

Contains more Vitamin B1Vitamin B1	+125.9%
Contains more Vitamin B2Vitamin B2	+83%
Contains more Vitamin B3Vitamin B3	+288.5%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+105.5%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+378.9%
Contains more Vitamin KVitamin K	+155.2%
Contains more CholineCholine	+158.1%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Folate ~52µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	22.228g	0.05g	148%
Fats	38.5g	0.12g	59%
Selenium	24.5µg	2.3µg	40%
Calories	558kcal	20kcal	27%
Saturated fat	5.502g	0.04g	25%
Monounsaturated fat	8.828g	0g	22%
Vitamin K	16.3µg	41.6µg	21%
Vitamin B3	3.8mg	0.978mg	18%
Manganese	0.495mg	0.158mg	15%
Vitamin B1	0.323mg	0.143mg	15%
Carbs	45.7g	3.88g	14%
Sodium	253mg	2mg	11%
Protein	7.4g	2.2g	10%
Vitamin B2	0.258mg	0.141mg	9%
Copper	0.115mg	0.189mg	8%
Vitamin C	0mg	5.6mg	6%
Vitamin B6	0.019mg	0.091mg	6%
Iron	2.6mg	2.14mg	6%
Vitamin B5	0mg	0.274mg	5%
Potassium	62mg	202mg	4%
Vitamin E	0.55mg	1.13mg	4%
Vitamin A	0µg	38µg	4%
Fiber	1.5g	2.1g	2%
Choline	6.2mg	16mg	2%
Calcium	10mg	24mg	1%
Phosphorus	60mg	52mg	1%
Folate	55µg	52µg	1%
Fructose		1g	1%
Net carbs	44.2g	1.78g	N/A
Magnesium	16mg	14mg	0%
Sugar	0.75g	1.88g	N/A
Zinc	0.54mg	0.54mg	0%
Tryptophan	0.086mg	0.027mg	0%
Threonine	0.198mg	0.084mg	0%
Isoleucine	0.275mg	0.075mg	0%
Leucine	0.514mg	0.128mg	0%
Lysine	0.144mg	0.104mg	0%
Methionine	0.131mg	0.031mg	0%
Phenylalanine	0.367mg	0.075mg	0%
Valine	0.312mg	0.115mg	0%
Histidine	0.158mg	0.049mg	0%