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Puff pastry vs. Oatmeal — In-Depth Nutrition Comparison

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The main differences between puff pastry and oatmeal

  • Puff pastry has more selenium, vitamin K, and copper; however, oatmeal has more iron, vitamin B6, vitamin A, calcium, and vitamin B5.
  • Daily need coverage for iron for oatmeal is 42% higher.
  • Oatmeal has 41 times less vitamin K than puff pastry. Puff pastry has 16.3µg of vitamin K, while oatmeal has 0.4µg.
  • Oatmeal is lower in saturated fat.
  • Oatmeal has a higher glycemic index than puff pastry.

Food types used in this article are Puff pastry, frozen, ready-to-bake, baked and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Puff pastry vs Oatmeal 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more CopperCopper +74.2%
Contains more SeleniumSelenium +390%
Contains more MagnesiumMagnesium +62.5%
Contains more CalciumCalcium +700%
Contains more IronIron +129.2%
Contains more ZincZinc +14.8%
Contains more PhosphorusPhosphorus +28.3%
Contains less SodiumSodium -80.6%
Contains more ManganeseManganese +12.7%
~equal in Potassium ~61mg

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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin EVitamin E +685.7%
Contains more Vitamin B1Vitamin B1 +24.2%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin B3Vitamin B3 +25.6%
Contains more Vitamin KVitamin K +3975%
Contains more FolateFolate +25%
Contains more CholineCholine +31.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1426.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +212.2%
Contains more FatsFats +2730.9%
Contains more CarbsCarbs +291.6%
Contains more OtherOther +75.4%
Contains more WaterWater +1035.5%

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
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains more Mono. FatMonounsaturated fat +2157.8%
Contains more Poly. FatPolyunsaturated fat +5117.8%
Contains less Sat. FatSaturated fat -95.9%

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

All nutrients comparison - raw data values

Nutrient Puff pastry Oatmeal DV% diff.
Polyunsaturated fat 22.228g 0.426g 145%
Fats 38.5g 1.36g 57%
Iron 2.6mg 5.96mg 42%
Selenium 24.5µg 5µg 35%
Calories 558kcal 68kcal 25%
Saturated fat 5.502g 0.226g 24%
Monounsaturated fat 8.828g 0.391g 21%
Vitamin B6 0.019mg 0.29mg 21%
Vitamin A 0µg 130µg 14%
Vitamin K 16.3µg 0.4µg 13%
Carbs 45.7g 11.67g 11%
Protein 7.4g 2.37g 10%
Sodium 253mg 49mg 9%
Calcium 10mg 80mg 7%
Vitamin B5 0mg 0.317mg 6%
Vitamin B3 3.8mg 3.025mg 5%
Vitamin B1 0.323mg 0.26mg 5%
Copper 0.115mg 0.066mg 5%
Starch 10.37g 4%
Vitamin E 0.55mg 0.07mg 3%
Manganese 0.495mg 0.558mg 3%
Vitamin B2 0.258mg 0.215mg 3%
Folate 55µg 44µg 3%
Phosphorus 60mg 77mg 2%
Magnesium 16mg 26mg 2%
Zinc 0.54mg 0.62mg 1%
Fiber 1.5g 1.7g 1%
Net carbs 44.2g 9.97g N/A
Potassium 62mg 61mg 0%
Sugar 0.75g 0.46g N/A
Trans fat 0.003g N/A
Choline 6.2mg 4.7mg 0%
Tryptophan 0.086mg 0.04mg 0%
Threonine 0.198mg 0.083mg 0%
Isoleucine 0.275mg 0.105mg 0%
Leucine 0.514mg 0.2mg 0%
Lysine 0.144mg 0.135mg 0%
Methionine 0.131mg 0.04mg 0%
Phenylalanine 0.367mg 0.13mg 0%
Valine 0.312mg 0.151mg 0%
Histidine 0.158mg 0.057mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Puff pastry Oatmeal
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
26%
Oatmeal
Minerals Daily Need Coverage Score
43%
Puff pastry
45%
Oatmeal

Comparison summary

Which food is lower in glycemic index?
Puff pastry
Puff pastry is lower in glycemic index (difference - 23)
Which food is richer in vitamins?
Puff pastry
Puff pastry is relatively richer in vitamins
Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 0.29g)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 204mg)
Which food is lower in Saturated fat?
Oatmeal
Oatmeal is lower in Saturated fat (difference - 5.276g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.