Puff pastry vs. Nattō — In-Depth Nutrition Comparison
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The main differences between puff pastry and nattō
- Puff pastry has more selenium and vitamin B3; however, nattō has more iron, copper, manganese, magnesium, zinc, calcium, and potassium.
- Daily need coverage for iron for nattō is 75% higher.
- Nattō is lower in saturated fat.
Food types used in this article are Puff pastry, frozen, ready-to-bake, baked and Natto.
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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.
| Contains more SeleniumSelenium | +178.4% |
| Contains more MagnesiumMagnesium | +618.8% |
| Contains more CalciumCalcium | +2070% |
| Contains more PotassiumPotassium | +1075.8% |
| Contains more IronIron | +230.8% |
| Contains more CopperCopper | +480% |
| Contains more ZincZinc | +461.1% |
| Contains more PhosphorusPhosphorus | +190% |
| Contains less SodiumSodium | -97.2% |
| Contains more ManganeseManganese | +208.7% |
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.
| Contains more Vitamin EVitamin E | +5400% |
| Contains more Vitamin B1Vitamin B1 | +101.9% |
| Contains more Vitamin B2Vitamin B2 | +35.8% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more FolateFolate | +587.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +584.2% |
| Contains more Vitamin KVitamin K | +41.7% |
| Contains more CholineCholine | +819.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.4 g
Fats:
38.5 g
Carbs:
45.7 g
Water:
7.4 g
Other:
1 g
Protein:
19.4 g
Fats:
11 g
Carbs:
12.68 g
Water:
55.02 g
Other:
1.9 g
| Contains more FatsFats | +250% |
| Contains more CarbsCarbs | +260.4% |
| Contains more ProteinProtein | +162.2% |
| Contains more WaterWater | +643.5% |
| Contains more OtherOther | +90% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
5.502 g
Monounsaturated fat:
Mono. Fat
8.828 g
Polyunsaturated fat:
Poly. Fat
22.228 g
Saturated fat:
Sat. Fat
1.591 g
Monounsaturated fat:
Mono. Fat
2.43 g
Polyunsaturated fat:
Poly. Fat
6.21 g
| Contains more Mono. FatMonounsaturated fat | +263.3% |
| Contains more Poly. FatPolyunsaturated fat | +257.9% |
| Contains less Sat. FatSaturated fat | -71.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 22.228g | 6.21g | 107% |
| Iron | 2.6mg | 8.6mg | 75% |
| Copper | 0.115mg | 0.667mg | 61% |
| Manganese | 0.495mg | 1.528mg | 45% |
| Fats | 38.5g | 11g | 42% |
| Selenium | 24.5µg | 8.8µg | 29% |
| Protein | 7.4g | 19.4g | 24% |
| Magnesium | 16mg | 115mg | 24% |
| Vitamin B3 | 3.8mg | 0mg | 24% |
| Zinc | 0.54mg | 3.03mg | 23% |
| Calcium | 10mg | 217mg | 21% |
| Potassium | 62mg | 729mg | 20% |
| Saturated fat | 5.502g | 1.591g | 18% |
| Calories | 558kcal | 211kcal | 17% |
| Fiber | 1.5g | 5.4g | 16% |
| Phosphorus | 60mg | 174mg | 16% |
| Monounsaturated fat | 8.828g | 2.43g | 16% |
| Vitamin B1 | 0.323mg | 0.16mg | 14% |
| Vitamin C | 0mg | 13mg | 14% |
| Folate | 55µg | 8µg | 12% |
| Sodium | 253mg | 7mg | 11% |
| Carbs | 45.7g | 12.68g | 11% |
| Vitamin B6 | 0.019mg | 0.13mg | 9% |
| Choline | 6.2mg | 57mg | 9% |
| Vitamin K | 16.3µg | 23.1µg | 6% |
| Vitamin B2 | 0.258mg | 0.19mg | 5% |
| Vitamin E | 0.55mg | 0.01mg | 4% |
| Vitamin B5 | 0mg | 0.215mg | 4% |
| Net carbs | 44.2g | 7.28g | N/A |
| Sugar | 0.75g | 4.89g | N/A |
| Tryptophan | 0.086mg | 0.223mg | 0% |
| Threonine | 0.198mg | 0.813mg | 0% |
| Isoleucine | 0.275mg | 0.931mg | 0% |
| Leucine | 0.514mg | 1.509mg | 0% |
| Lysine | 0.144mg | 1.145mg | 0% |
| Methionine | 0.131mg | 0.208mg | 0% |
| Phenylalanine | 0.367mg | 0.941mg | 0% |
| Valine | 0.312mg | 1.018mg | 0% |
| Histidine | 0.158mg | 0.512mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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%
20%
Minerals Daily Need Coverage Score
43%
116%
Comparison summary
Which food is lower in Sugar?
Puff pastry is lower in Sugar (difference - 4.14g)
Which food is cheaper?
Puff pastry is cheaper (difference - $2.1)
Which food contains less Sodium?
Nattō contains less Sodium (difference - 246mg)
Which food is lower in Saturated fat?
Nattō is lower in Saturated fat (difference - 3.911g)
Which food is richer in minerals?
Nattō is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (56)
Which food is richer in vitamins?
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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.