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  6. Puff pastry vs. Mustard Greens Raw

Puff pastry vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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Differences between puff pastry and mustard Greens Raw

  • Puff pastry is higher in selenium, vitamin B1, vitamin B3, iron, and vitamin B2; however, mustard Greens Raw are richer in vitamin K, vitamin C, vitamin A, and vitamin B6.
  • Mustard Greens Raw' daily need coverage for vitamin K is 201% higher.
  • Puff pastry has 550 times more saturated fat than mustard Greens Raw. While puff pastry has 5.502g of saturated fat, mustard Greens Raw have only 0.01g.
  • Mustard Greens Raw have a lower glycemic index (32) than puff pastry (56).

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

Infographic

Puff pastry vs Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more IronIron +58.5%
Contains more ZincZinc +116%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2622.2%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +1050%
Contains more PotassiumPotassium +519.4%
Contains more CopperCopper +43.5%
Contains less SodiumSodium -92.1%
~equal in Phosphorus ~58mg

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B1Vitamin B1 +303.8%
Contains more Vitamin B2Vitamin B2 +134.5%
Contains more Vitamin B3Vitamin B3 +375%
Contains more FolateFolate +358.3%
Contains more CholineCholine +1140%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +265.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +847.4%
Contains more Vitamin KVitamin K +1479.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Puff pastry Mustard Greens Raw DV% diff.
Vitamin K 16.3µg 257.5µg 201%
Polyunsaturated fat 22.228g 0.038g 148%
Vitamin C 0mg 70mg 78%
Fats 38.5g 0.42g 59%
Selenium 24.5µg 0.9µg 43%
Calories 558kcal 27kcal 27%
Saturated fat 5.502g 0.01g 25%
Manganese 0.495mg 22%
Monounsaturated fat 8.828g 0.092g 22%
Vitamin B1 0.323mg 0.08mg 20%
Vitamin B3 3.8mg 0.8mg 19%
Vitamin A 0µg 151µg 17%
Carbs 45.7g 4.67g 14%
Vitamin B6 0.019mg 0.18mg 12%
Iron 2.6mg 1.64mg 12%
Calcium 10mg 115mg 11%
Vitamin B2 0.258mg 0.11mg 11%
Folate 55µg 12µg 11%
Sodium 253mg 20mg 10%
Vitamin E 0.55mg 2.01mg 10%
Potassium 62mg 384mg 9%
Protein 7.4g 2.86g 9%
Fiber 1.5g 3.2g 7%
Copper 0.115mg 0.165mg 6%
Vitamin B5 0mg 0.21mg 4%
Magnesium 16mg 32mg 4%
Zinc 0.54mg 0.25mg 3%
Choline 6.2mg 0.5mg 1%
Net carbs 44.2g 1.47g N/A
Sugar 0.75g 1.32g N/A
Phosphorus 60mg 58mg 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
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +158.7%
Contains more FatsFats +9066.7%
Contains more CarbsCarbs +878.6%
Contains more WaterWater +1125.7%
Contains more OtherOther +35%

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +9495.7%
Contains more Poly. FatPolyunsaturated fat +58394.7%
Contains less Sat. FatSaturated fat -99.8%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.