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  6. Puff pastry vs. Mulberry

Puff pastry vs. Mulberry — In-Depth Nutrition Comparison

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Differences between puff pastry and mulberries

  • Puff pastry is higher in selenium, vitamin B1, vitamin B3, folate, vitamin B2, iron, and vitamin K; however, mulberries are richer in vitamin C.
  • Puff pastry's daily need coverage for selenium is 43% higher.
  • Puff pastry has 204 times more saturated fat than mulberries. While puff pastry has 5.502g of saturated fat, mulberries have only 0.027g.
  • Mulberries have a lower glycemic index (25) than puff pastry (56).

The food types used in this comparison are Puff pastry, frozen, ready-to-bake, baked and Mulberries, raw.

Infographic

Puff pastry vs Mulberry 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% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Contains more IronIron +40.5%
Contains more CopperCopper +91.7%
Contains more ZincZinc +350%
Contains more PhosphorusPhosphorus +57.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +3983.3%
Contains more MagnesiumMagnesium +12.5%
Contains more CalciumCalcium +290%
Contains more PotassiumPotassium +212.9%
Contains less SodiumSodium -96%

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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
Contains more Vitamin B1Vitamin B1 +1013.8%
Contains more Vitamin B2Vitamin B2 +155.4%
Contains more Vitamin B3Vitamin B3 +512.9%
Contains more Vitamin KVitamin K +109%
Contains more FolateFolate +816.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +58.2%
Contains more Vitamin B6Vitamin B6 +163.2%
Contains more CholineCholine +98.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Puff pastry Mulberry DV% diff.
Polyunsaturated fat 22.228g 0.207g 147%
Fats 38.5g 0.39g 59%
Selenium 24.5µg 0.6µg 43%
Vitamin C 0mg 36.4mg 40%
Calories 558kcal 43kcal 26%
Vitamin B1 0.323mg 0.029mg 25%
Saturated fat 5.502g 0.027g 25%
Manganese 0.495mg 22%
Monounsaturated fat 8.828g 0.041g 22%
Vitamin B3 3.8mg 0.62mg 20%
Folate 55µg 6µg 12%
Vitamin B2 0.258mg 0.101mg 12%
Protein 7.4g 1.44g 12%
Carbs 45.7g 9.8g 12%
Sodium 253mg 10mg 11%
Iron 2.6mg 1.85mg 9%
Vitamin K 16.3µg 7.8µg 7%
Copper 0.115mg 0.06mg 6%
Zinc 0.54mg 0.12mg 4%
Potassium 62mg 194mg 4%
Phosphorus 60mg 38mg 3%
Calcium 10mg 39mg 3%
Vitamin E 0.55mg 0.87mg 2%
Vitamin B6 0.019mg 0.05mg 2%
Choline 6.2mg 12.3mg 1%
Fiber 1.5g 1.7g 1%
Net carbs 44.2g 8.1g N/A
Magnesium 16mg 18mg 0%
Sugar 0.75g 8.1g N/A
Vitamin A 0µg 1µg 0%
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
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more ProteinProtein +413.9%
Contains more FatsFats +9771.8%
Contains more CarbsCarbs +366.3%
Contains more OtherOther +44.9%
Contains more WaterWater +1084.9%

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
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 g
Contains more Mono. FatMonounsaturated fat +21431.7%
Contains more Poly. FatPolyunsaturated fat +10638.2%
Contains less Sat. FatSaturated fat -99.5%

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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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.