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Puff pastry vs. Prunes — In-Depth Nutrition Comparison

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Important differences between puff pastry and prunes

  • Puff pastry has more selenium, vitamin B1, and iron; however, prunes are richer in vitamin K, fiber, potassium, copper, vitamin A, and vitamin B6.
  • Puff pastry's daily need coverage for selenium is 44% more.
  • Puff pastry contains 63 times more saturated fat than prunes. Puff pastry contains 5.502g of saturated fat, while prunes contain 0.088g.
  • Puff pastry has a higher glycemic index. The glycemic index of puff pastry is 56, while the glycemic index of prunes is 29.

The food varieties used in the comparison are Puff pastry, frozen, ready-to-bake, baked and Plums, dried (prunes), uncooked.

Infographic

Puff pastry vs Prunes 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%
Prunes
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more IronIron +179.6%
Contains more ZincZinc +22.7%
Contains more ManganeseManganese +65.6%
Contains more SeleniumSelenium +8066.7%
Contains more MagnesiumMagnesium +156.3%
Contains more CalciumCalcium +330%
Contains more PotassiumPotassium +1080.6%
Contains more CopperCopper +144.3%
Contains more PhosphorusPhosphorus +15%
Contains less SodiumSodium -99.2%

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%
Prunes
6
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin EVitamin E +27.9%
Contains more Vitamin B1Vitamin B1 +533.3%
Contains more Vitamin B2Vitamin B2 +38.7%
Contains more Vitamin B3Vitamin B3 +101.9%
Contains more FolateFolate +1275%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +978.9%
Contains more Vitamin KVitamin K +265%
Contains more CholineCholine +62.9%
~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
Prunes
3
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more ProteinProtein +239.4%
Contains more FatsFats +10031.6%
Contains more CarbsCarbs +39.8%
Contains more WaterWater +317.8%
Contains more OtherOther +164%

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
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +16556.6%
Contains more Poly. FatPolyunsaturated fat +35751.6%
Contains less Sat. FatSaturated fat -98.4%

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

All nutrients comparison - raw data values

Nutrient Puff pastry Prunes DV% diff.
Polyunsaturated fat 22.228g 0.062g 148%
Fats 38.5g 0.38g 59%
Selenium 24.5µg 0.3µg 44%
Vitamin K 16.3µg 59.5µg 36%
Saturated fat 5.502g 0.088g 25%
Vitamin B1 0.323mg 0.051mg 23%
Fiber 1.5g 7.1g 22%
Monounsaturated fat 8.828g 0.053g 22%
Iron 2.6mg 0.93mg 21%
Potassium 62mg 732mg 20%
Copper 0.115mg 0.281mg 18%
Calories 558kcal 240kcal 16%
Fructose 12.45g 16%
Vitamin B6 0.019mg 0.205mg 14%
Folate 55µg 4µg 13%
Vitamin B3 3.8mg 1.882mg 12%
Sodium 253mg 2mg 11%
Protein 7.4g 2.18g 10%
Manganese 0.495mg 0.299mg 9%
Vitamin B5 0mg 0.422mg 8%
Vitamin B2 0.258mg 0.186mg 6%
Magnesium 16mg 41mg 6%
Carbs 45.7g 63.88g 6%
Vitamin A 0µg 39µg 4%
Calcium 10mg 43mg 3%
Starch 5.11g 2%
Phosphorus 60mg 69mg 1%
Vitamin C 0mg 0.6mg 1%
Choline 6.2mg 10.1mg 1%
Zinc 0.54mg 0.44mg 1%
Vitamin E 0.55mg 0.43mg 1%
Net carbs 44.2g 56.78g N/A
Sugar 0.75g 38.13g N/A
Tryptophan 0.086mg 0.025mg 0%
Threonine 0.198mg 0.049mg 0%
Isoleucine 0.275mg 0.041mg 0%
Leucine 0.514mg 0.066mg 0%
Lysine 0.144mg 0.05mg 0%
Methionine 0.131mg 0.016mg 0%
Phenylalanine 0.367mg 0.052mg 0%
Valine 0.312mg 0.056mg 0%
Histidine 0.158mg 0.027mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Puff pastry Prunes
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%
Prunes
Minerals Daily Need Coverage Score
43%
Puff pastry
32%
Prunes

Comparison summary

Which food is lower in Sugar?
Puff pastry
Puff pastry is lower in Sugar (difference - 37.38g)
Which food is cheaper?
Puff pastry
Puff pastry is cheaper (difference - $2)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 251mg)
Which food is lower in Saturated fat?
Prunes
Prunes is lower in Saturated fat (difference - 5.414g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 27)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.