Puff pastry vs. Margarine — In-Depth Nutrition Comparison

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How are puff pastry and margarine different?

Puff pastry is richer in selenium, iron, vitamin B1, vitamin B3, vitamin B2, and folate, while margarine is higher in vitamin A, vitamin K, and vitamin E.
Margarine covers your daily need for vitamin A, 72% more than puff pastry.
Puff pastry is lower in saturated fat.
Puff pastry has a higher glycemic index (56) than margarine (0).

Puff pastry, frozen, ready-to-bake, baked and Margarine, regular, 80% fat, composite, stick, without salt types were 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.

Puff pastry

Margarine

Contains more MagnesiumMagnesium	+433.3%
Contains more CalciumCalcium	+233.3%
Contains more PotassiumPotassium	+244.4%
Contains more IronIron	+4233.3%
Contains more CopperCopper	+∞%
Contains more ZincZinc	+∞%
Contains more PhosphorusPhosphorus	+1100%
Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+∞%

Contains less SodiumSodium

-99.2%

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

Margarine

Contains more Vitamin B1Vitamin B1	+3130%
Contains more Vitamin B2Vitamin B2	+597.3%
Contains more Vitamin B3Vitamin B3	+16421.7%
Contains more Vitamin B6Vitamin B6	+111.1%
Contains more FolateFolate	+5400%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+1536.4%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+470.6%
Contains more CholineCholine	+100%

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin A	0µg	819µg	91%
Monounsaturated fat	8.828g	38.877g	75%
Fats	38.5g	80.71g	65%
Vitamin K	16.3µg	93µg	64%
Vitamin E	0.55mg	9mg	56%
Selenium	24.5µg	0µg	45%
Saturated fat	5.502g	15.189g	44%
Iron	2.6mg	0.06mg	32%
Vitamin B1	0.323mg	0.01mg	26%
Vitamin B3	3.8mg	0.023mg	24%
Manganese	0.495mg		22%
Vitamin B2	0.258mg	0.037mg	17%
Carbs	45.7g	0.7g	15%
Folate	55µg	1µg	14%
Protein	7.4g	0.16g	14%
Polyunsaturated fat	22.228g	24.302g	14%
Copper	0.115mg	0mg	13%
Sodium	253mg	2mg	11%
Calories	558kcal	717kcal	8%
Phosphorus	60mg	5mg	8%
Fiber	1.5g	0g	6%
Zinc	0.54mg	0mg	5%
Vitamin B12	0µg	0.1µg	4%
Magnesium	16mg	3mg	3%
Choline	6.2mg	12.4mg	1%
Vitamin B6	0.019mg	0.009mg	1%
Potassium	62mg	18mg	1%
Calcium	10mg	3mg	1%
Vitamin C	0mg	0.2mg	0%
Net carbs	44.2g	0.7g	N/A
Sugar	0.75g	0g	N/A
Trans fat		14.89g	N/A
Tryptophan	0.086mg		0%
Threonine	0.198mg		0%
Isoleucine	0.275mg		0%
Leucine	0.514mg		0%
Lysine	0.144mg		0%
Methionine	0.131mg		0%
Phenylalanine	0.367mg		0%
Valine	0.312mg		0%
Histidine	0.158mg		0%
Omega-3 - DPA	0g	0.006g	N/A
Omega-6 - Linoleic acid		21.522g	N/A