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  6. Puff pastry vs. Pea raw

Puff pastry vs. Pea raw — In-Depth Nutrition Comparison

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A recap on differences between puff pastry and pea raw

  • Puff pastry has more selenium, iron, vitamin B3, and vitamin B2; however, pea raw is higher in vitamin C, fiber, vitamin A, and vitamin B6.
  • Pea raw covers your daily vitamin C needs 44% more than puff pastry.
  • Pea raw contains 77 times less saturated fat than puff pastry. Puff pastry contains 5.502g of saturated fat, while pea raw contains 0.071g.

Food varieties used in this article are Puff pastry, frozen, ready-to-bake, baked and Peas, green, raw.

Infographic

Puff pastry vs Pea 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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Contains more IronIron +76.9%
Contains more ManganeseManganese +20.7%
Contains more SeleniumSelenium +1261.1%
Contains more MagnesiumMagnesium +106.3%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +293.5%
Contains more CopperCopper +53%
Contains more ZincZinc +129.6%
Contains more PhosphorusPhosphorus +80%
Contains less SodiumSodium -98%

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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Contains more Vitamin EVitamin E +323.1%
Contains more Vitamin B1Vitamin B1 +21.4%
Contains more Vitamin B2Vitamin B2 +95.5%
Contains more Vitamin B3Vitamin B3 +81.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +789.5%
Contains more Vitamin KVitamin K +52.1%
Contains more FolateFolate +18.2%
Contains more CholineCholine +358.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Puff pastry Pea raw DV% diff.
Polyunsaturated fat 22.228g 0.187g 147%
Fats 38.5g 0.4g 59%
Vitamin C 0mg 40mg 44%
Selenium 24.5µg 1.8µg 41%
Saturated fat 5.502g 0.071g 25%
Calories 558kcal 81kcal 24%
Monounsaturated fat 8.828g 0.035g 22%
Fiber 1.5g 5.7g 17%
Iron 2.6mg 1.47mg 14%
Vitamin B6 0.019mg 0.169mg 12%
Sodium 253mg 5mg 11%
Vitamin B3 3.8mg 2.09mg 11%
Carbs 45.7g 14.45g 10%
Vitamin B2 0.258mg 0.132mg 10%
Vitamin K 16.3µg 24.8µg 7%
Copper 0.115mg 0.176mg 7%
Phosphorus 60mg 108mg 7%
Zinc 0.54mg 1.24mg 6%
Vitamin B1 0.323mg 0.266mg 5%
Potassium 62mg 244mg 5%
Manganese 0.495mg 0.41mg 4%
Magnesium 16mg 33mg 4%
Vitamin A 0µg 38µg 4%
Protein 7.4g 5.42g 4%
Choline 6.2mg 28.4mg 4%
Vitamin E 0.55mg 0.13mg 3%
Folate 55µg 65µg 3%
Vitamin B5 0mg 0.104mg 2%
Calcium 10mg 25mg 2%
Net carbs 44.2g 8.75g N/A
Sugar 0.75g 5.67g N/A
Tryptophan 0.086mg 0.037mg 0%
Threonine 0.198mg 0.203mg 0%
Isoleucine 0.275mg 0.195mg 0%
Leucine 0.514mg 0.323mg 0%
Lysine 0.144mg 0.317mg 0%
Methionine 0.131mg 0.082mg 0%
Phenylalanine 0.367mg 0.2mg 0%
Valine 0.312mg 0.235mg 0%
Histidine 0.158mg 0.107mg 0%
Fructose 0.39g 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
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more ProteinProtein +36.5%
Contains more FatsFats +9525%
Contains more CarbsCarbs +216.3%
Contains more OtherOther +14.9%
Contains more WaterWater +965.7%

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
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains more Mono. FatMonounsaturated fat +25122.9%
Contains more Poly. FatPolyunsaturated fat +11786.6%
Contains less Sat. FatSaturated fat -98.7%

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.