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.
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.4 g
Fats:
38.5 g
Carbs:
45.7 g
Water:
7.4 g
Other:
1 g
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
Saturated fat:
Sat. Fat
5.502 g
Monounsaturated fat:
Mono. Fat
8.828 g
Polyunsaturated fat:
Poly. Fat
22.228 g
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.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
39%
Minerals Daily Need Coverage Score
43%
14%
Comparison summary
Which food is lower in Sugar?
Puff pastry is lower in Sugar (difference - 8.24g)
Which food is lower in glycemic index?
Puff pastry is lower in glycemic index (difference - 2)
Which food is cheaper?
Puff pastry is cheaper (difference - $0.5)
Which food contains less Sodium?
Kiwi contains less Sodium (difference - 250mg)
Which food is lower in Saturated fat?
Kiwi is lower in Saturated fat (difference - 5.473g)
Which food contains less Cholesterol?
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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.