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Puff pastry vs. Navajo frybread — In-Depth Nutrition Comparison

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Summary of differences between puff pastry and navajo frybread

  • Puff pastry has more vitamin K, selenium, and manganese, while navajo frybread has more iron, folate, phosphorus, vitamin B1, and vitamin B3.
  • Navajo frybread covers your daily need for iron, 18% more than puff pastry.
  • Puff pastry contains 20 times more vitamin K than navajo frybread. While puff pastry contains 16.3µg of vitamin K, navajo frybread contains only 0.8µg.
  • The amount of saturated fat in navajo frybread is lower.
  • Puff pastry has a lower glycemic index. The glycemic index of puff pastry is 56, while the glycemic index of navajo frybread is 70.

These are the specific foods used in this comparison Puff pastry, frozen, ready-to-bake, baked and Frybread, made with lard (Navajo).

Infographic

Puff pastry vs Navajo frybread 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% 17% 6.8% 152% 30% 9.5% 53% 43% 39% 101%
Contains more CopperCopper +26.4%
Contains more ZincZinc +54.3%
Contains less SodiumSodium -23.1%
Contains more ManganeseManganese +66.7%
Contains more SeleniumSelenium +31.7%
Contains more MagnesiumMagnesium +12.5%
Contains more CalciumCalcium +470%
Contains more PotassiumPotassium +24.2%
Contains more IronIron +55.4%
Contains more PhosphorusPhosphorus +105%

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 0% 0% 0% 0% 108% 50% 86% 9.8% 8.8% 0% 2% 92% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +18.9%
Contains more Vitamin KVitamin K +1937.5%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +33.1%
Contains more Vitamin B3Vitamin B3 +21.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +100%
Contains more FolateFolate +121.8%
~equal in Vitamin C ~mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

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
7% 12% 48% 32%
Protein: 6.69 g
Fats: 12.22 g
Carbs: 48.26 g
Water: 31.57 g
Other: 1.26 g
Contains more FatsFats +215.1%
Contains more WaterWater +326.6%
Contains more OtherOther +26%
~equal in Protein ~6.69g
~equal in Carbs ~48.26g

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
46% 44% 10%
Saturated fat: Sat. Fat 4.621 g
Monounsaturated fat: Mono. Fat 4.411 g
Polyunsaturated fat: Poly. Fat 1.055 g
Contains more Mono. FatMonounsaturated fat +100.1%
Contains more Poly. FatPolyunsaturated fat +2006.9%
Contains less Sat. FatSaturated fat -16%

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

All nutrients comparison - raw data values

Nutrient Puff pastry Navajo frybread DV% diff.
Polyunsaturated fat 22.228g 1.055g 141%
Fats 38.5g 12.22g 40%
Iron 2.6mg 4.04mg 18%
Starch 42.85g 18%
Folate 55µg 122µg 17%
Vitamin K 16.3µg 0.8µg 13%
Selenium 24.5µg 18.6µg 11%
Calories 558kcal 330kcal 11%
Monounsaturated fat 8.828g 4.411g 11%
Manganese 0.495mg 0.297mg 9%
Vitamin B1 0.323mg 0.43mg 9%
Phosphorus 60mg 123mg 9%
Fiber 1.5g 6%
Calcium 10mg 57mg 5%
Vitamin B3 3.8mg 4.603mg 5%
Saturated fat 5.502g 4.621g 4%
Vitamin E 0.55mg 0mg 4%
Vitamin B5 0mg 0.164mg 3%
Vitamin B2 0.258mg 0.217mg 3%
Sodium 253mg 329mg 3%
Copper 0.115mg 0.091mg 3%
Zinc 0.54mg 0.35mg 2%
Cholesterol 0mg 7mg 2%
Protein 7.4g 6.69g 1%
Vitamin B6 0.019mg 0.038mg 1%
Choline 6.2mg 1%
Carbs 45.7g 48.26g 1%
Net carbs 44.2g 48.26g N/A
Magnesium 16mg 18mg 0%
Potassium 62mg 77mg 0%
Sugar 0.75g 2.03g N/A
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%
Omega-3 - ALA 0.051g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Eicosadienoic acid 0.018g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Puff pastry Navajo frybread
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
27%
Navajo frybread
Minerals Daily Need Coverage Score
43%
Puff pastry
46%
Navajo frybread

Comparison summary

Which food is lower in Cholesterol?
Puff pastry
Puff pastry is lower in Cholesterol (difference - 7mg)
Which food is lower in Sugar?
Puff pastry
Puff pastry is lower in Sugar (difference - 1.28g)
Which food contains less Sodium?
Puff pastry
Puff pastry contains less Sodium (difference - 76mg)
Which food is lower in glycemic index?
Puff pastry
Puff pastry is lower in glycemic index (difference - 14)
Which food is lower in Saturated fat?
Navajo frybread
Navajo frybread is lower in Saturated fat (difference - 0.881g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Navajo frybread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167635/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.