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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 A, vitamin K, and vitamin C.
  • Daily need coverage for vitamin A for lettuce is 148% higher.
  • Lettuce has 275 times less saturated fat than puff pastry. Puff pastry has 5.502g of saturated fat, while lettuce has 0.02g.
  • Puff pastry has a higher glycemic index than lettuce.

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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more MagnesiumMagnesium +23.1%
Contains more IronIron +202.3%
Contains more CopperCopper +296.6%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +106.9%
Contains more ManganeseManganese +98%
Contains more SeleniumSelenium +3983.3%
Contains more CalciumCalcium +260%
Contains more PotassiumPotassium +212.9%
Contains less SodiumSodium -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.
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%
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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B1Vitamin B1 +361.4%
Contains more Vitamin B2Vitamin B2 +222.5%
Contains more Vitamin B3Vitamin B3 +913.3%
Contains more FolateFolate +44.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +373.7%
Contains more Vitamin KVitamin K +674.8%
Contains more CholineCholine +119.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Puff pastry Lettuce DV% diff.
Polyunsaturated fat 22.228g 0.082g 148%
Vitamin K 16.3µg 126.3µg 92%
Fats 38.5g 0.15g 59%
Selenium 24.5µg 0.6µg 43%
Vitamin A 0µg 370µg 41%
Calories 558kcal 15kcal 27%
Saturated fat 5.502g 0.02g 25%
Monounsaturated fat 8.828g 0.006g 22%
Iron 2.6mg 0.86mg 22%
Vitamin B3 3.8mg 0.375mg 21%
Vitamin B1 0.323mg 0.07mg 21%
Carbs 45.7g 2.87g 14%
Vitamin B2 0.258mg 0.08mg 14%
Protein 7.4g 1.36g 12%
Manganese 0.495mg 0.25mg 11%
Copper 0.115mg 0.029mg 10%
Sodium 253mg 28mg 10%
Vitamin C 0mg 9.2mg 10%
Vitamin B6 0.019mg 0.09mg 5%
Folate 55µg 38µg 4%
Phosphorus 60mg 29mg 4%
Potassium 62mg 194mg 4%
Zinc 0.54mg 0.18mg 3%
Calcium 10mg 36mg 3%
Vitamin B5 0mg 0.134mg 3%
Vitamin E 0.55mg 0.22mg 2%
Fiber 1.5g 1.3g 1%
Choline 6.2mg 13.6mg 1%
Magnesium 16mg 13mg 1%
Fructose 0.43g 1%
Net carbs 44.2g 1.57g N/A
Sugar 0.75g 0.78g N/A
Tryptophan 0.086mg 0.009mg 0%
Threonine 0.198mg 0.059mg 0%
Isoleucine 0.275mg 0.084mg 0%
Leucine 0.514mg 0.079mg 0%
Lysine 0.144mg 0.084mg 0%
Methionine 0.131mg 0.016mg 0%
Phenylalanine 0.367mg 0.055mg 0%
Valine 0.312mg 0.07mg 0%
Histidine 0.158mg 0.022mg 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
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more ProteinProtein +444.1%
Contains more FatsFats +25566.7%
Contains more CarbsCarbs +1492.3%
Contains more OtherOther +56.3%
Contains more WaterWater +1183.5%

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
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated fat +147033.3%
Contains more Poly. FatPolyunsaturated fat +27007.3%
Contains less Sat. FatSaturated fat -99.6%

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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. 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.