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  6. Puff pastry vs. Lettuce

Puff pastry vs. Lettuce — In-Depth Nutrition Comparison

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The main differences between Puff pastry and Lettuce

  • Puff pastry has more Selenium, Iron, Vitamin B3, Vitamin B1, Vitamin B2, and Manganese, however, Lettuce has more Vitamin K, Vitamin A RAE, and Vitamin C.
  • Daily need coverage for Vitamin K from Lettuce is 92% higher.
  • Lettuce has 275 times less Saturated Fat than Puff pastry. Puff pastry has 5.502g of Saturated Fat, while Lettuce has 0.02g.

Food types used in this article are Puff pastry, frozen, ready-to-bake, baked and Lettuce, green leaf, raw.

Infographic

Puff pastry vs Lettuce 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.
Puff pastry
Puff pastry
7
:
3
Lettuce
Lettuce
Contains more Iron +202.3%
Contains more Magnesium +23.1%
Contains more Phosphorus +106.9%
Contains more Zinc +200%
Contains more Copper +296.6%
Contains more Manganese +98%
Contains more Selenium +3983.3%
Contains more Calcium +260%
Contains more Potassium +212.9%
Contains less Sodium -88.9%
Puff pastry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 98% 12% 26% 6% 33% 15% 39% 65% 134%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Contains more Iron +202.3%
Contains more Magnesium +23.1%
Contains more Phosphorus +106.9%
Contains more Zinc +200%
Contains more Copper +296.6%
Contains more Manganese +98%
Contains more Selenium +3983.3%
Contains more Calcium +260%
Contains more Potassium +212.9%
Contains less Sodium -88.9%

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
Puff pastry
5
:
5
Lettuce
Lettuce
Contains more Vitamin E +150%
Contains more Vitamin B1 +361.4%
Contains more Vitamin B2 +222.5%
Contains more Vitamin B3 +913.3%
Contains more Folate +44.7%
Contains more Vitamin A +740400%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +373.7%
Contains more Vitamin K +674.8%
Puff pastry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 11% 0% 0% 81% 60% 72% 0% 5% 42% 0% 41%
Lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
Contains more Vitamin E +150%
Contains more Vitamin B1 +361.4%
Contains more Vitamin B2 +222.5%
Contains more Vitamin B3 +913.3%
Contains more Folate +44.7%
Contains more Vitamin A +740400%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +373.7%
Contains more Vitamin K +674.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Puff pastry
Puff pastry
4
:
1
Lettuce
Lettuce
Contains more Protein +444.1%
Contains more Fats +25566.7%
Contains more Carbs +1492.3%
Contains more Other +56.3%
Contains more Water +1183.5%
Puff pastry
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more Protein +444.1%
Contains more Fats +25566.7%
Contains more Carbs +1492.3%
Contains more Other +56.3%
Contains more Water +1183.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Puff pastry
Puff pastry
2
:
1
Lettuce
Lettuce
Contains more Monounsaturated Fat +147033.3%
Contains more Polyunsaturated fat +27007.3%
Contains less Saturated Fat -99.6%
Puff pastry
15% 24% 61%
Saturated Fat: 5.502 g
Monounsaturated Fat: 8.828 g
Polyunsaturated fat: 22.228 g
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Contains more Monounsaturated Fat +147033.3%
Contains more Polyunsaturated fat +27007.3%
Contains less Saturated Fat -99.6%

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 Lettuce
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Puff pastry Lettuce Opinion
Net carbs 44.2g 1.57g Puff pastry
Protein 7.4g 1.36g Puff pastry
Fats 38.5g 0.15g Puff pastry
Carbs 45.7g 2.87g Puff pastry
Calories 558kcal 15kcal Puff pastry
Fructose 0.43g Lettuce
Sugar 0.75g 0.78g Puff pastry
Fiber 1.5g 1.3g Puff pastry
Calcium 10mg 36mg Lettuce
Iron 2.6mg 0.86mg Puff pastry
Magnesium 16mg 13mg Puff pastry
Phosphorus 60mg 29mg Puff pastry
Potassium 62mg 194mg Lettuce
Sodium 253mg 28mg Lettuce
Zinc 0.54mg 0.18mg Puff pastry
Copper 0.115mg 0.029mg Puff pastry
Manganese 0.495mg 0.25mg Puff pastry
Selenium 24.5µg 0.6µg Puff pastry
Vitamin A 1IU 7405IU Lettuce
Vitamin A RAE 0µg 370µg Lettuce
Vitamin E 0.55mg 0.22mg Puff pastry
Vitamin C 0mg 9.2mg Lettuce
Vitamin B1 0.323mg 0.07mg Puff pastry
Vitamin B2 0.258mg 0.08mg Puff pastry
Vitamin B3 3.8mg 0.375mg Puff pastry
Vitamin B5 0mg 0.134mg Lettuce
Vitamin B6 0.019mg 0.09mg Lettuce
Folate 55µg 38µg Puff pastry
Vitamin K 16.3µg 126.3µg Lettuce
Tryptophan 0.086mg 0.009mg Puff pastry
Threonine 0.198mg 0.059mg Puff pastry
Isoleucine 0.275mg 0.084mg Puff pastry
Leucine 0.514mg 0.079mg Puff pastry
Lysine 0.144mg 0.084mg Puff pastry
Methionine 0.131mg 0.016mg Puff pastry
Phenylalanine 0.367mg 0.055mg Puff pastry
Valine 0.312mg 0.07mg Puff pastry
Histidine 0.158mg 0.022mg Puff pastry
Saturated Fat 5.502g 0.02g Lettuce
Monounsaturated Fat 8.828g 0.006g Puff pastry
Polyunsaturated fat 22.228g 0.082g Puff pastry

Which food is preferable for your diet?

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

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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
26%
Puff pastry
75%
Lettuce
Minerals Daily Need Coverage Score
43%
Puff pastry
14%
Lettuce

Comparison summary

Which food is lower in Sugar?
Puff pastry
Puff pastry is lower in Sugar (difference - 0.03g)
Which food is cheaper?
Puff pastry
Puff pastry is cheaper (difference - $0.5)
Which food is richer in minerals?
Puff pastry
Puff pastry is relatively richer in minerals
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 225mg)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 5.482g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 24)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.