Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Puff pastry vs. Kiwi — In-Depth Nutrition Comparison

Compare

How are puff pastry and kiwi different?

  • Puff pastry is higher in selenium, iron, vitamin B1, vitamin B3, vitamin B2, and manganese; however, kiwi is richer in vitamin C and vitamin K.
  • Daily need coverage for vitamin C for kiwi is 103% higher.
  • Puff pastry contains 190 times more saturated fat than kiwi. While puff pastry contains 5.502g of saturated fat, kiwi contains only 0.029g.

Puff pastry, frozen, ready-to-bake, baked and Kiwifruit, green, raw are the varieties used in this article.

Infographic

Puff pastry vs Kiwi 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%
Kiwi
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more IronIron +738.7%
Contains more ZincZinc +285.7%
Contains more PhosphorusPhosphorus +76.5%
Contains more ManganeseManganese +405.1%
Contains more SeleniumSelenium +12150%
Contains more CalciumCalcium +240%
Contains more PotassiumPotassium +403.2%
Contains more CopperCopper +13%
Contains less SodiumSodium -98.8%
~equal in Magnesium ~17mg

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%
Kiwi
7
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin B1Vitamin B1 +1096.3%
Contains more Vitamin B2Vitamin B2 +932%
Contains more Vitamin B3Vitamin B3 +1014.4%
Contains more FolateFolate +120%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +165.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +231.6%
Contains more Vitamin KVitamin K +147.2%
Contains more CholineCholine +25.8%
~equal in Vitamin D ~0µg
~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
Kiwi
1
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +549.1%
Contains more FatsFats +7303.8%
Contains more CarbsCarbs +211.7%
Contains more OtherOther +63.9%
Contains more WaterWater +1022.6%

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
Kiwi
1
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Mono. FatMonounsaturated fat +18683%
Contains more Poly. FatPolyunsaturated fat +7644.9%
Contains less Sat. FatSaturated fat -99.5%

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 Kiwi
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Puff pastry Kiwi DV% diff.
Polyunsaturated fat 22.228g 0.287g 146%
Vitamin C 0mg 92.7mg 103%
Fats 38.5g 0.52g 58%
Selenium 24.5µg 0.2µg 44%
Iron 2.6mg 0.31mg 29%
Calories 558kcal 61kcal 25%
Saturated fat 5.502g 0.029g 25%
Vitamin B1 0.323mg 0.027mg 25%
Vitamin B3 3.8mg 0.341mg 22%
Monounsaturated fat 8.828g 0.047g 22%
Vitamin K 16.3µg 40.3µg 20%
Vitamin B2 0.258mg 0.025mg 18%
Manganese 0.495mg 0.098mg 17%
Protein 7.4g 1.14g 13%
Sodium 253mg 3mg 11%
Carbs 45.7g 14.66g 10%
Folate 55µg 25µg 8%
Potassium 62mg 312mg 7%
Fiber 1.5g 3g 6%
Vitamin E 0.55mg 1.46mg 6%
Fructose 4.35g 5%
Vitamin B5 0mg 0.183mg 4%
Phosphorus 60mg 34mg 4%
Zinc 0.54mg 0.14mg 4%
Vitamin B6 0.019mg 0.063mg 3%
Copper 0.115mg 0.13mg 2%
Calcium 10mg 34mg 2%
Net carbs 44.2g 11.66g N/A
Magnesium 16mg 17mg 0%
Sugar 0.75g 8.99g N/A
Vitamin A 0µg 4µg 0%
Choline 6.2mg 7.8mg 0%
Tryptophan 0.086mg 0.015mg 0%
Threonine 0.198mg 0.047mg 0%
Isoleucine 0.275mg 0.051mg 0%
Leucine 0.514mg 0.066mg 0%
Lysine 0.144mg 0.061mg 0%
Methionine 0.131mg 0.024mg 0%
Phenylalanine 0.367mg 0.044mg 0%
Valine 0.312mg 0.057mg 0%
Histidine 0.158mg 0.027mg 0%

Which food is preferable for your diet?

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

People also compare

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
39%
Kiwi
Minerals Daily Need Coverage Score
43%
Puff pastry
14%
Kiwi

Comparison summary

Which food is lower in Sugar?
Puff pastry
Puff pastry is lower in Sugar (difference - 8.24g)
Which food is lower in glycemic index?
Puff pastry
Puff pastry is lower in glycemic index (difference - 2)
Which food is cheaper?
Puff pastry
Puff pastry is cheaper (difference - $0.5)
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 250mg)
Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 5.473g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.