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Puff pastry vs. Mixed nuts — In-Depth Nutrition Comparison

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How are puff pastry and mixed nuts different?

  • Mixed nuts are higher than puff pastry in copper, manganese, phosphorus, magnesium, vitamin E, zinc, vitamin B6, vitamin B3, vitamin B5, and fiber.
  • Mixed nuts cover your daily need for copper, 88% more than puff pastry.
  • Puff pastry has a higher glycemic index (56) than mixed nuts (24).

Puff pastry, frozen, ready-to-bake, baked and Nuts, mixed nuts, oil roasted, with peanuts, without salt added types were used in this article.

Infographic

Puff pastry vs Mixed nuts 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more MagnesiumMagnesium +1331.3%
Contains more CalciumCalcium +1070%
Contains more PotassiumPotassium +919.4%
Contains more CopperCopper +688.7%
Contains more ZincZinc +522.2%
Contains more PhosphorusPhosphorus +660%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +312.1%
Contains more SeleniumSelenium +38.4%
~equal in Iron ~2.61mg

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin B1Vitamin B1 +70.9%
Contains more Vitamin B2Vitamin B2 +31.6%
Contains more Vitamin KVitamin K +186%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1321.8%
Contains more Vitamin B3Vitamin B3 +102.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1752.6%
Contains more FolateFolate +50.9%
Contains more CholineCholine +738.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more CarbsCarbs +117.1%
Contains more WaterWater +255.8%
Contains more ProteinProtein +170.8%
Contains more FatsFats +40.1%
Contains more OtherOther +188%

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -36.8%
Contains more Poly. FatPolyunsaturated fat +52.1%
Contains more Mono. FatMonounsaturated fat +222.7%

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 Mixed nuts
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Puff pastry Mixed nuts DV% diff.
Copper 0.115mg 0.907mg 88%
Manganese 0.495mg 2.04mg 67%
Phosphorus 60mg 456mg 57%
Polyunsaturated fat 22.228g 14.612g 51%
Magnesium 16mg 229mg 51%
Monounsaturated fat 8.828g 28.488g 49%
Vitamin E 0.55mg 7.82mg 48%
Zinc 0.54mg 3.36mg 26%
Vitamin B6 0.019mg 0.352mg 26%
Protein 7.4g 20.04g 25%
Fats 38.5g 53.95g 24%
Vitamin B3 3.8mg 7.709mg 24%
Vitamin B5 0mg 1.14mg 23%
Fiber 1.5g 7g 22%
Potassium 62mg 632mg 17%
Selenium 24.5µg 33.9µg 17%
Saturated fat 5.502g 8.711g 15%
Calcium 10mg 117mg 11%
Sodium 253mg 5mg 11%
Vitamin B1 0.323mg 0.189mg 11%
Vitamin K 16.3µg 5.7µg 9%
Choline 6.2mg 52mg 8%
Carbs 45.7g 21.05g 8%
Folate 55µg 83µg 7%
Vitamin B2 0.258mg 0.196mg 5%
Calories 558kcal 607kcal 2%
Starch 4.2g 2%
Vitamin C 0mg 0.5mg 1%
Net carbs 44.2g 14.05g N/A
Iron 2.6mg 2.61mg 0%
Sugar 0.75g 4.15g N/A
Trans fat 0.055g N/A
Tryptophan 0.086mg 0.22mg 0%
Threonine 0.198mg 0.703mg 0%
Isoleucine 0.275mg 0.826mg 0%
Leucine 0.514mg 1.656mg 0%
Lysine 0.144mg 0.782mg 0%
Methionine 0.131mg 0.283mg 0%
Phenylalanine 0.367mg 1.182mg 0%
Valine 0.312mg 1.001mg 0%
Histidine 0.158mg 0.572mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Puff pastry Mixed nuts
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
24%
Puff pastry
50%
Mixed nuts
Minerals Daily Need Coverage Score
43%
Puff pastry
139%
Mixed nuts

Comparison summary

Which food is lower in Sugar?
Puff pastry
Puff pastry is lower in Sugar (difference - 3.4g)
Which food is lower in Saturated fat?
Puff pastry
Puff pastry is lower in Saturated fat (difference - 3.209g)
Which food is cheaper?
Puff pastry
Puff pastry is cheaper (difference - $3)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 248mg)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.