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  6. Puff pastry vs. Kiwi

Puff pastry vs. Kiwi — In-Depth Nutrition Comparison

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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
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
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

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%

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
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
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%

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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.