Puff pastry vs. Brown rice — In-Depth Nutrition Comparison

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How are puff pastry and brown rice different?

Puff pastry is richer in selenium, iron, vitamin B2, vitamin K, vitamin B1, and folate, while brown rice is higher in manganese and vitamin B6.
Puff pastry covers your daily need for selenium, 34% more than brown rice.
Puff pastry contains 82 times more vitamin K than brown rice. Puff pastry contains 16.3µg of vitamin K, while brown rice contains 0.2µg.
Brown rice is lower in sodium.

Puff pastry, frozen, ready-to-bake, baked and Rice, brown, long-grain, cooked types were used in this article.

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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

Brown rice

Contains more CalciumCalcium	+233.3%
Contains more IronIron	+364.3%
Contains more SeleniumSelenium	+322.4%

Contains more MagnesiumMagnesium	+143.8%
Contains more PotassiumPotassium	+38.7%
Contains more ZincZinc	+31.5%
Contains more PhosphorusPhosphorus	+71.7%
Contains less SodiumSodium	-98.4%
Contains more ManganeseManganese	+96.8%

~equal in Copper ~0.106mg

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

Brown rice

Contains more Vitamin EVitamin E	+223.5%
Contains more Vitamin B1Vitamin B1	+81.5%
Contains more Vitamin B2Vitamin B2	+273.9%
Contains more Vitamin B3Vitamin B3	+48.4%
Contains more Vitamin KVitamin K	+8050%
Contains more FolateFolate	+511.1%

Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+547.4%
Contains more CholineCholine	+48.4%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	22.228g	0.366g	146%
Fats	38.5g	0.97g	58%
Selenium	24.5µg	5.8µg	34%
Iron	2.6mg	0.56mg	26%
Saturated fat	5.502g	0.26g	24%
Calories	558kcal	123kcal	22%
Monounsaturated fat	8.828g	0.369g	21%
Manganese	0.495mg	0.974mg	21%
Vitamin B2	0.258mg	0.069mg	15%
Vitamin K	16.3µg	0.2µg	13%
Folate	55µg	9µg	12%
Vitamin B1	0.323mg	0.178mg	12%
Sodium	253mg	4mg	11%
Starch		24.79g	10%
Protein	7.4g	2.74g	9%
Vitamin B6	0.019mg	0.123mg	8%
Vitamin B5	0mg	0.38mg	8%
Vitamin B3	3.8mg	2.561mg	8%
Carbs	45.7g	25.58g	7%
Phosphorus	60mg	103mg	6%
Magnesium	16mg	39mg	5%
Vitamin E	0.55mg	0.17mg	3%
Zinc	0.54mg	0.71mg	2%
Potassium	62mg	86mg	1%
Copper	0.115mg	0.106mg	1%
Choline	6.2mg	9.2mg	1%
Calcium	10mg	3mg	1%
Net carbs	44.2g	23.98g	N/A
Sugar	0.75g	0.24g	N/A
Fiber	1.5g	1.6g	0%
Tryptophan	0.086mg	0.033mg	0%
Threonine	0.198mg	0.095mg	0%
Isoleucine	0.275mg	0.109mg	0%
Leucine	0.514mg	0.214mg	0%
Lysine	0.144mg	0.099mg	0%
Methionine	0.131mg	0.058mg	0%
Phenylalanine	0.367mg	0.133mg	0%
Valine	0.312mg	0.151mg	0%
Histidine	0.158mg	0.066mg	0%
Omega-3 - ALA		0.011g	N/A
Omega-6 - Linoleic acid		0.355g	N/A