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Puff pastry vs. Longan — In-Depth Nutrition Comparison

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Summary of differences between puff pastry and longan

  • Puff pastry has more iron, vitamin B1, vitamin B3, manganese, vitamin B2, and phosphorus, while longan has more vitamin C, potassium, and copper.
  • Longan covers your daily need for vitamin C, 93% more than puff pastry.
  • Longan has a lower glycemic index. The glycemic index of longan is 45, while the glycemic index of puff pastry is 56.

These are the specific foods used in this comparison Puff pastry, frozen, ready-to-bake, baked and Longans, raw.

Infographic

Puff pastry vs Longan infographic
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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.
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%
Longan
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 0.3% 23% 4.9% 56% 1.4% 9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +60%
Contains more CalciumCalcium +900%
Contains more IronIron +1900%
Contains more ZincZinc +980%
Contains more PhosphorusPhosphorus +185.7%
Contains more ManganeseManganese +851.9%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +329%
Contains more CopperCopper +47%
Contains less SodiumSodium -100%

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%
Longan
1
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 280% 0% 0% 0% 7.8% 32% 5.6% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +941.9%
Contains more Vitamin B2Vitamin B2 +84.3%
Contains more Vitamin B3Vitamin B3 +1166.7%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Puff pastry Longan DV% diff.
Polyunsaturated fat 22.228g 148%
Vitamin C 0mg 84mg 93%
Fats 38.5g 0.1g 59%
Selenium 24.5µg 45%
Iron 2.6mg 0.13mg 31%
Calories 558kcal 60kcal 25%
Saturated fat 5.502g 25%
Vitamin B1 0.323mg 0.031mg 24%
Monounsaturated fat 8.828g 22%
Vitamin B3 3.8mg 0.3mg 22%
Manganese 0.495mg 0.052mg 19%
Vitamin K 16.3µg 14%
Folate 55µg 14%
Protein 7.4g 1.31g 12%
Sodium 253mg 0mg 11%
Carbs 45.7g 15.14g 10%
Vitamin B2 0.258mg 0.14mg 9%
Potassium 62mg 266mg 6%
Copper 0.115mg 0.169mg 6%
Phosphorus 60mg 21mg 6%
Vitamin E 0.55mg 4%
Zinc 0.54mg 0.05mg 4%
Fiber 1.5g 1.1g 2%
Magnesium 16mg 10mg 1%
Vitamin B6 0.019mg 1%
Calcium 10mg 1mg 1%
Choline 6.2mg 1%
Net carbs 44.2g 14.04g N/A
Sugar 0.75g N/A
Tryptophan 0.086mg 0%
Threonine 0.198mg 0.034mg 0%
Isoleucine 0.275mg 0.026mg 0%
Leucine 0.514mg 0.054mg 0%
Lysine 0.144mg 0.046mg 0%
Methionine 0.131mg 0.013mg 0%
Phenylalanine 0.367mg 0.03mg 0%
Valine 0.312mg 0.058mg 0%
Histidine 0.158mg 0.012mg 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
Longan
1
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
Contains more ProteinProtein +464.9%
Contains more FatsFats +38400%
Contains more CarbsCarbs +201.8%
Contains more OtherOther +42.9%
Contains more WaterWater +1018.2%

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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. Longan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169089/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.