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Puff pastry vs. Mussels — In-Depth Nutrition Comparison

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What are the main differences between puff pastry and mussels?

  • Puff pastry has less vitamin B12, manganese, selenium, iron, phosphorus, zinc, vitamin B5, and vitamin C than mussels.
  • Mussels's daily need coverage for vitamin B12 is 1000% higher.
  • Puff pastry has 6 times more saturated fat than mussels. Puff pastry has 5.502g of saturated fat, while mussels has 0.85g.

We used Puff pastry, frozen, ready-to-bake, baked and Mollusks, mussel, blue, cooked, moist heat types in this comparison.

Infographic

Puff pastry vs Mussels 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 26% 9.9% 24% 252% 50% 73% 122% 48% 887% 489%
Contains less SodiumSodium -31.4%
Contains more MagnesiumMagnesium +131.3%
Contains more CalciumCalcium +230%
Contains more PotassiumPotassium +332.3%
Contains more IronIron +158.5%
Contains more CopperCopper +29.6%
Contains more ZincZinc +394.4%
Contains more PhosphorusPhosphorus +375%
Contains more ManganeseManganese +1273.7%
Contains more SeleniumSelenium +265.7%

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 45% 30% 0% 0% 75% 97% 56% 57% 23% 3000% 0% 57% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +26.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +62.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +426.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +38.2%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.3mg

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% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 g
Contains more FatsFats +759.4%
Contains more CarbsCarbs +518.4%
Contains more ProteinProtein +221.6%
Contains more WaterWater +726.4%
Contains more OtherOther +218%

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
28% 33% 39%
Saturated fat: Sat. Fat 0.85 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 g
Contains more Mono. FatMonounsaturated fat +770.6%
Contains more Poly. FatPolyunsaturated fat +1734%
Contains less Sat. FatSaturated fat -84.6%

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

All nutrients comparison - raw data values

Nutrient Puff pastry Mussels DV% diff.
Vitamin B12 0µg 24µg 1000%
Manganese 0.495mg 6.8mg 274%
Polyunsaturated fat 22.228g 1.212g 140%
Selenium 24.5µg 89.6µg 118%
Fats 38.5g 4.48g 52%
Iron 2.6mg 6.72mg 52%
Protein 7.4g 23.8g 33%
Phosphorus 60mg 285mg 32%
Saturated fat 5.502g 0.85g 21%
Monounsaturated fat 8.828g 1.014g 20%
Cholesterol 0mg 56mg 19%
Vitamin B5 0mg 0.95mg 19%
Zinc 0.54mg 2.67mg 19%
Calories 558kcal 172kcal 19%
Vitamin C 0mg 13.6mg 15%
Vitamin K 16.3µg 14%
Carbs 45.7g 7.39g 13%
Vitamin B2 0.258mg 0.42mg 12%
Vitamin A 0µg 91µg 10%
Potassium 62mg 268mg 6%
Fiber 1.5g 0g 6%
Vitamin B6 0.019mg 0.1mg 6%
Magnesium 16mg 37mg 5%
Sodium 253mg 369mg 5%
Folate 55µg 76µg 5%
Vitamin B3 3.8mg 3mg 5%
Vitamin E 0.55mg 4%
Copper 0.115mg 0.149mg 4%
Calcium 10mg 33mg 2%
Vitamin B1 0.323mg 0.3mg 2%
Choline 6.2mg 1%
Net carbs 44.2g 7.39g N/A
Sugar 0.75g N/A
Tryptophan 0.086mg 0.267mg 0%
Threonine 0.198mg 1.025mg 0%
Isoleucine 0.275mg 1.036mg 0%
Leucine 0.514mg 1.676mg 0%
Lysine 0.144mg 1.779mg 0%
Methionine 0.131mg 0.537mg 0%
Phenylalanine 0.367mg 0.853mg 0%
Valine 0.312mg 1.04mg 0%
Histidine 0.158mg 0.457mg 0%
Omega-3 - EPA 0g 0.276g N/A
Omega-3 - DHA 0g 0.506g N/A
Omega-3 - DPA 0g 0.044g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Puff pastry Mussels
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
265%
Mussels
Minerals Daily Need Coverage Score
43%
Puff pastry
198%
Mussels

Comparison summary

Which food is lower in Cholesterol?
Puff pastry
Puff pastry is lower in Cholesterol (difference - 56mg)
Which food contains less Sodium?
Puff pastry
Puff pastry contains less Sodium (difference - 116mg)
Which food is cheaper?
Puff pastry
Puff pastry is cheaper (difference - $7)
Which food is lower in Sugar?
Mussels
Mussels is lower in Sugar (difference - 0.75g)
Which food is lower in Saturated fat?
Mussels
Mussels is lower in Saturated fat (difference - 4.652g)
Which food is lower in glycemic index?
Mussels
Mussels is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Mussels
Mussels is relatively richer in minerals
Which food is richer in vitamins?
?
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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.