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Puff pastry vs. Muffin — In-Depth Nutrition Comparison

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A recap on differences between Puff pastry and Muffin

  • Puff pastry has more Selenium, Iron, Vitamin B3, and Vitamin B1, however, Muffin is higher in Vitamin K, Choline, Phosphorus, and Vitamin B5.
  • Puff pastry covers your daily Selenium needs 30% more than Muffin.
  • Muffin contains 3 times less Vitamin B3 than Puff pastry. Puff pastry contains 3.8mg of Vitamin B3, while Muffin contains 1.418mg.
  • Muffin has less Saturated Fat.

Food varieties used in this article are Puff pastry, frozen, ready-to-bake, baked and Muffins, blueberry, commercially prepared (Includes mini-muffins).

Infographic

Puff pastry vs Muffin 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.
Contains more Iron +100%
Contains more Magnesium +60%
Contains less Sodium -24.7%
Contains more Zinc +45.9%
Contains more Copper +91.7%
Contains more Manganese +10.2%
Contains more Selenium +198.8%
Contains more Calcium +340%
Contains more Phosphorus +143.3%
Contains more Potassium +95.2%
Equal in Manganese - 0.449
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 98% 12% 26% 6% 33% 15% 39% 65% 134%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 49% 8% 63% 11% 44% 11% 20% 59% 45%
Contains more Iron +100%
Contains more Magnesium +60%
Contains less Sodium -24.7%
Contains more Zinc +45.9%
Contains more Copper +91.7%
Contains more Manganese +10.2%
Contains more Selenium +198.8%
Contains more Calcium +340%
Contains more Phosphorus +143.3%
Contains more Potassium +95.2%
Equal in Manganese - 0.449

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.
:
8
Muffin
Contains more Vitamin B1 +92.3%
Contains more Vitamin B2 +58.3%
Contains more Vitamin B3 +168%
Contains more Folate +14.6%
Contains more Vitamin A +7200%
Contains more Vitamin E +196.4%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +110.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +140.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 11% 0% 0% 81% 60% 72% 0% 5% 42% 0% 41%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 33% 3% 3% 43% 38% 27% 29% 10% 36% 20% 99%
Contains more Vitamin B1 +92.3%
Contains more Vitamin B2 +58.3%
Contains more Vitamin B3 +168%
Contains more Folate +14.6%
Contains more Vitamin A +7200%
Contains more Vitamin E +196.4%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +110.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +140.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +64.8%
Contains more Fats +139.6%
Contains more Carbs +16%
Contains more Water +237.3%
Contains more Other +48%
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
4% 16% 53% 25%
Protein: 4.49 g
Fats: 16.07 g
Carbs: 53 g
Water: 24.96 g
Other: 1.48 g
Contains more Protein +64.8%
Contains more Fats +139.6%
Contains more Carbs +16%
Contains more Water +237.3%
Contains more Other +48%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +83.1%
Contains more Polyunsaturated fat +174.3%
Contains less Saturated Fat -48.3%
15% 24% 61%
Saturated Fat: 5.502 g
Monounsaturated Fat: 8.828 g
Polyunsaturated fat: 22.228 g
18% 31% 51%
Saturated Fat: 2.844 g
Monounsaturated Fat: 4.822 g
Polyunsaturated fat: 8.103 g
Contains more Monounsaturated Fat +83.1%
Contains more Polyunsaturated fat +174.3%
Contains less Saturated Fat -48.3%

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 Muffin
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Puff pastry Muffin Opinion
Net carbs 44.2g 51.9g Muffin
Protein 7.4g 4.49g Puff pastry
Fats 38.5g 16.07g Puff pastry
Carbs 45.7g 53g Muffin
Calories 558kcal 375kcal Puff pastry
Starch 16.31g Muffin
Fructose 1.21g Muffin
Sugar 0.75g 31.47g Puff pastry
Fiber 1.5g 1.1g Puff pastry
Calcium 10mg 44mg Muffin
Iron 2.6mg 1.3mg Puff pastry
Magnesium 16mg 10mg Puff pastry
Phosphorus 60mg 146mg Muffin
Potassium 62mg 121mg Muffin
Sodium 253mg 336mg Puff pastry
Zinc 0.54mg 0.37mg Puff pastry
Copper 0.115mg 0.06mg Puff pastry
Manganese 0.495mg 0.449mg Puff pastry
Selenium 24.5µg 8.2µg Puff pastry
Vitamin A 1IU 73IU Muffin
Vitamin A RAE 0µg 21µg Muffin
Vitamin E 0.55mg 1.63mg Muffin
Vitamin D 0IU 4IU Muffin
Vitamin D 0µg 0.1µg Muffin
Vitamin C 0mg 0.9mg Muffin
Vitamin B1 0.323mg 0.168mg Puff pastry
Vitamin B2 0.258mg 0.163mg Puff pastry
Vitamin B3 3.8mg 1.418mg Puff pastry
Vitamin B5 0mg 0.47mg Muffin
Vitamin B6 0.019mg 0.04mg Muffin
Folate 55µg 48µg Puff pastry
Vitamin B12 0µg 0.16µg Muffin
Vitamin K 16.3µg 39.2µg Muffin
Tryptophan 0.086mg 0.066mg Puff pastry
Threonine 0.198mg 0.181mg Puff pastry
Isoleucine 0.275mg 0.224mg Puff pastry
Leucine 0.514mg 0.421mg Puff pastry
Lysine 0.144mg 0.199mg Muffin
Methionine 0.131mg 0.115mg Puff pastry
Phenylalanine 0.367mg 0.277mg Puff pastry
Valine 0.312mg 0.257mg Puff pastry
Histidine 0.158mg 0.128mg Puff pastry
Cholesterol 0mg 30mg Puff pastry
Trans Fat 0.2g Puff pastry
Saturated Fat 5.502g 2.844g Muffin
Omega-3 - DHA 0g 0.008g Muffin
Omega-3 - DPA 0g 0.001g Muffin
Monounsaturated Fat 8.828g 4.822g Puff pastry
Polyunsaturated fat 22.228g 8.103g Puff pastry
Omega-6 - Eicosadienoic acid 0.007g Muffin
Omega-6 - Linoleic acid 6.911g Muffin
Omega-6 - Gamma-linoleic acid 0.048g Muffin
Omega-3 - ALA 1.022g Muffin
Omega-6 - Dihomo-gamma-linoleic acid 0.002g Muffin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Puff pastry Muffin
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
26%
Puff pastry
28%
Muffin
Minerals Daily Need Coverage Score
43%
Puff pastry
32%
Muffin

Comparison summary

Which food is lower in Sugar?
Puff pastry
Puff pastry is lower in Sugar (difference - 30.72g)
Which food contains less Sodium?
Puff pastry
Puff pastry contains less Sodium (difference - 83mg)
Which food is lower in Cholesterol?
Puff pastry
Puff pastry is lower in Cholesterol (difference - 30mg)
Which food is lower in glycemic index?
Puff pastry
Puff pastry is lower in glycemic index (difference - 3)
Which food is lower in Saturated Fat?
Muffin
Muffin is lower in Saturated Fat (difference - 2.658g)
Which food is richer in vitamins?
Muffin
Muffin is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172765/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.