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  6. Puff pastry vs. Leek

Puff pastry vs. Leek — In-Depth Nutrition Comparison

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What are the differences between puff pastry and leek?

  • Puff pastry is higher in selenium, vitamin B1, vitamin B3, and vitamin B2, yet leek is higher in vitamin A, vitamin K, vitamin B6, and vitamin C.
  • Puff pastry's daily need coverage for selenium is 43% more.
  • Puff pastry has 138 times more saturated fat than leek. While puff pastry has 5.502g of saturated fat, leek has only 0.04g.
  • The glycemic index of leek is lower.

We used Puff pastry, frozen, ready-to-bake, baked and Leeks, (bulb and lower leaf-portion), raw types in this article.

Infographic

Puff pastry vs Leek 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%
Leek
Leek
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Contains more IronIron +23.8%
Contains more ZincZinc +350%
Contains more PhosphorusPhosphorus +71.4%
Contains more SeleniumSelenium +2350%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +490%
Contains more PotassiumPotassium +190.3%
Contains less SodiumSodium -92.1%
~equal in Copper ~0.12mg
~equal in Manganese ~0.481mg

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%
Leek
Leek
8
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 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Contains more Vitamin B1Vitamin B1 +438.3%
Contains more Vitamin B2Vitamin B2 +760%
Contains more Vitamin B3Vitamin B3 +850%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +67.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1126.3%
Contains more Vitamin KVitamin K +188.3%
Contains more FolateFolate +16.4%
Contains more CholineCholine +53.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Puff pastry Leek DV% diff.
Polyunsaturated fat 22.228g 0.166g 147%
Fats 38.5g 0.3g 59%
Selenium 24.5µg 1µg 43%
Vitamin K 16.3µg 47µg 26%
Calories 558kcal 61kcal 25%
Saturated fat 5.502g 0.04g 25%
Monounsaturated fat 8.828g 0.004g 22%
Vitamin B1 0.323mg 0.06mg 22%
Vitamin B3 3.8mg 0.4mg 21%
Vitamin B2 0.258mg 0.03mg 18%
Vitamin B6 0.019mg 0.233mg 16%
Vitamin C 0mg 12mg 13%
Protein 7.4g 1.5g 12%
Carbs 45.7g 14.15g 11%
Sodium 253mg 20mg 10%
Vitamin A 0µg 83µg 9%
Iron 2.6mg 2.1mg 6%
Calcium 10mg 59mg 5%
Zinc 0.54mg 0.12mg 4%
Phosphorus 60mg 35mg 4%
Magnesium 16mg 28mg 3%
Vitamin B5 0mg 0.14mg 3%
Potassium 62mg 180mg 3%
Vitamin E 0.55mg 0.92mg 2%
Folate 55µg 64µg 2%
Manganese 0.495mg 0.481mg 1%
Copper 0.115mg 0.12mg 1%
Choline 6.2mg 9.5mg 1%
Fiber 1.5g 1.8g 1%
Net carbs 44.2g 12.35g N/A
Sugar 0.75g 3.9g N/A
Tryptophan 0.086mg 0.012mg 0%
Threonine 0.198mg 0.063mg 0%
Isoleucine 0.275mg 0.052mg 0%
Leucine 0.514mg 0.096mg 0%
Lysine 0.144mg 0.078mg 0%
Methionine 0.131mg 0.018mg 0%
Phenylalanine 0.367mg 0.055mg 0%
Valine 0.312mg 0.056mg 0%
Histidine 0.158mg 0.025mg 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
Leek
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +393.3%
Contains more FatsFats +12733.3%
Contains more CarbsCarbs +223%
Contains more WaterWater +1021.6%
~equal in Other ~1.05g

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
Leek
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Contains more Mono. FatMonounsaturated fat +220600%
Contains more Poly. FatPolyunsaturated fat +13290.4%
Contains less Sat. FatSaturated fat -99.3%

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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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.