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).

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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.

Puff pastry

Oatmeal

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.

Puff pastry

Oatmeal

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

All nutrients comparison - raw data values

Nutrient			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%