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  6. Puff pastry vs. Marinara sauce

Puff pastry vs. Marinara sauce — In-Depth Nutrition Comparison

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What are the differences between puff pastry and marinara sauce?

  • Puff pastry is higher in selenium, vitamin B1, iron, manganese, vitamin B2, and folate, yet marinara sauce is higher in vitamin A, vitamin E, and vitamin B6.
  • Puff pastry's daily need coverage for selenium is 43% more.
  • Puff pastry has 32 times more saturated fat than marinara sauce. While puff pastry has 5.502g of saturated fat, marinara sauce has only 0.17g.

We used Puff pastry, frozen, ready-to-bake, baked and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium types in this article.

Infographic

Puff pastry vs Marinara sauce 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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Contains more IronIron +233.3%
Contains more CopperCopper +42%
Contains more ZincZinc +170%
Contains more PhosphorusPhosphorus +76.5%
Contains more ManganeseManganese +261.3%
Contains more SeleniumSelenium +2127.3%
Contains more MagnesiumMagnesium +12.5%
Contains more CalciumCalcium +170%
Contains more PotassiumPotassium +414.5%
Contains less SodiumSodium -88.1%

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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Contains more Vitamin B1Vitamin B1 +1245.8%
Contains more Vitamin B2Vitamin B2 +323%
Contains more Vitamin KVitamin K +17.3%
Contains more FolateFolate +323.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +336.4%
Contains more Vitamin B6Vitamin B6 +810.5%
Contains more CholineCholine +121%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~3.917mg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Puff pastry Marinara sauce DV% diff.
Polyunsaturated fat 22.228g 0.508g 145%
Fats 38.5g 1.48g 57%
Selenium 24.5µg 1.1µg 43%
Vitamin B1 0.323mg 0.024mg 25%
Calories 558kcal 51kcal 25%
Saturated fat 5.502g 0.17g 24%
Iron 2.6mg 0.78mg 23%
Monounsaturated fat 8.828g 0.377g 21%
Manganese 0.495mg 0.137mg 16%
Vitamin B2 0.258mg 0.061mg 15%
Carbs 45.7g 8.06g 13%
Protein 7.4g 1.41g 12%
Vitamin B6 0.019mg 0.173mg 12%
Vitamin E 0.55mg 2.4mg 12%
Folate 55µg 13µg 11%
Sodium 253mg 30mg 10%
Potassium 62mg 319mg 8%
Copper 0.115mg 0.081mg 4%
Phosphorus 60mg 34mg 4%
Vitamin A 0µg 33µg 4%
Zinc 0.54mg 0.2mg 3%
Calcium 10mg 27mg 2%
Vitamin K 16.3µg 13.9µg 2%
Vitamin C 0mg 2mg 2%
Vitamin B3 3.8mg 3.917mg 1%
Cholesterol 0mg 2mg 1%
Fiber 1.5g 1.8g 1%
Choline 6.2mg 13.7mg 1%
Net carbs 44.2g 6.26g N/A
Magnesium 16mg 18mg 0%
Sugar 0.75g 5.5g 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%

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
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more ProteinProtein +424.8%
Contains more FatsFats +2501.4%
Contains more CarbsCarbs +467%
Contains more WaterWater +1080.9%
Contains more OtherOther +66%

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
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains more Mono. FatMonounsaturated fat +2241.6%
Contains more Poly. FatPolyunsaturated fat +4275.6%
Contains less Sat. FatSaturated fat -96.9%

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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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.