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Puff pastry vs. Mung bean — In-Depth Nutrition Comparison

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Differences between puff pastry and mung beans

  • Puff pastry is higher in selenium; however, mung beans are richer in folate, copper, fiber, iron, phosphorus, magnesium, vitamin B5, potassium, and vitamin B6.
  • Mung beans' daily need coverage for folate is 143% higher.
  • Puff pastry has 3 times more selenium than mung beans. While puff pastry has 24.5µg of selenium, mung beans have only 8.2µg.
  • Mung beans have a lower glycemic index (31) than puff pastry (56).

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

Infographic

Puff pastry vs Mung bean 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 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
Contains more SeleniumSelenium +198.8%
Contains more MagnesiumMagnesium +1081.3%
Contains more CalciumCalcium +1220%
Contains more PotassiumPotassium +1909.7%
Contains more IronIron +159.2%
Contains more CopperCopper +718.3%
Contains more ZincZinc +396.3%
Contains more PhosphorusPhosphorus +511.7%
Contains less SodiumSodium -94.1%
Contains more ManganeseManganese +109.1%

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 16% 2% 10% 0% 155% 54% 42% 115% 88% 0% 23% 469% 53%
Contains more Vitamin B3Vitamin B3 +68.8%
Contains more Vitamin KVitamin K +81.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +92.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1910.5%
Contains more FolateFolate +1036.4%
Contains more CholineCholine +1479%
~equal in Vitamin E ~0.51mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.233mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Puff pastry Mung bean DV% diff.
Polyunsaturated fat 22.228g 0.384g 146%
Folate 55µg 625µg 143%
Copper 0.115mg 0.941mg 92%
Fiber 1.5g 16.3g 59%
Fats 38.5g 1.15g 57%
Iron 2.6mg 6.74mg 52%
Phosphorus 60mg 367mg 44%
Magnesium 16mg 189mg 41%
Vitamin B5 0mg 1.91mg 38%
Potassium 62mg 1246mg 35%
Protein 7.4g 23.86g 33%
Selenium 24.5µg 8.2µg 30%
Vitamin B6 0.019mg 0.382mg 28%
Vitamin B1 0.323mg 0.621mg 25%
Saturated fat 5.502g 0.348g 23%
Manganese 0.495mg 1.035mg 23%
Monounsaturated fat 8.828g 0.161g 22%
Zinc 0.54mg 2.68mg 19%
Choline 6.2mg 97.9mg 17%
Calcium 10mg 132mg 12%
Calories 558kcal 347kcal 11%
Vitamin B3 3.8mg 2.251mg 10%
Sodium 253mg 15mg 10%
Carbs 45.7g 62.62g 6%
Vitamin K 16.3µg 9µg 6%
Vitamin C 0mg 4.8mg 5%
Vitamin B2 0.258mg 0.233mg 2%
Vitamin A 0µg 6µg 1%
Net carbs 44.2g 46.32g N/A
Sugar 0.75g 6.6g N/A
Vitamin E 0.55mg 0.51mg 0%
Tryptophan 0.086mg 0.26mg 0%
Threonine 0.198mg 0.782mg 0%
Isoleucine 0.275mg 1.008mg 0%
Leucine 0.514mg 1.847mg 0%
Lysine 0.144mg 1.664mg 0%
Methionine 0.131mg 0.286mg 0%
Phenylalanine 0.367mg 1.443mg 0%
Valine 0.312mg 1.237mg 0%
Histidine 0.158mg 0.695mg 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
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
Contains more FatsFats +3247.8%
Contains more ProteinProtein +222.4%
Contains more CarbsCarbs +37%
Contains more WaterWater +22.3%
Contains more OtherOther +232%

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
39% 18% 43%
Saturated fat: Sat. Fat 0.348 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 g
Contains more Mono. FatMonounsaturated fat +5383.2%
Contains more Poly. FatPolyunsaturated fat +5688.5%
Contains less Sat. FatSaturated fat -93.7%

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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.