Puff pastry vs. Rye bread — In-Depth Nutrition Comparison

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Differences between puff pastry and rye bread

Puff pastry is higher in vitamin K; however, rye bread is richer in fiber, manganese, folate, selenium, phosphorus, vitamin B1, and vitamin B5.
Puff pastry's daily need coverage for saturated fat is 24% higher.
Puff pastry has 14 times more vitamin K than rye bread. While puff pastry has 16.3µg of vitamin K, rye bread has only 1.2µg.
Rye bread has less saturated fat.

The food types used in this comparison are Puff pastry, frozen, ready-to-bake, baked and Bread, rye.

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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

Rye bread

Contains less SodiumSodium

-58%

Contains more MagnesiumMagnesium	+150%
Contains more CalciumCalcium	+630%
Contains more PotassiumPotassium	+167.7%
Contains more CopperCopper	+61.7%
Contains more ZincZinc	+111.1%
Contains more PhosphorusPhosphorus	+108.3%
Contains more ManganeseManganese	+66.5%
Contains more SeleniumSelenium	+26.1%

~equal in Iron ~2.83mg

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

Rye bread

Contains more Vitamin EVitamin E	+66.7%
Contains more Vitamin KVitamin K	+1258.3%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+34.4%
Contains more Vitamin B2Vitamin B2	+29.8%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+294.7%
Contains more FolateFolate	+100%
Contains more CholineCholine	+135.5%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~3.805mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	22.228g	0.799g	143%
Fats	38.5g	3.3g	54%
Saturated fat	5.502g	0.626g	22%
Monounsaturated fat	8.828g	1.311g	19%
Fiber	1.5g	5.8g	17%
Calories	558kcal	259kcal	15%
Sodium	253mg	603mg	15%
Folate	55µg	110µg	14%
Manganese	0.495mg	0.824mg	14%
Vitamin K	16.3µg	1.2µg	13%
Selenium	24.5µg	30.9µg	12%
Phosphorus	60mg	125mg	9%
Vitamin B5	0mg	0.44mg	9%
Vitamin B1	0.323mg	0.434mg	9%
Copper	0.115mg	0.186mg	8%
Magnesium	16mg	40mg	6%
Calcium	10mg	73mg	6%
Vitamin B2	0.258mg	0.335mg	6%
Zinc	0.54mg	1.14mg	5%
Vitamin B6	0.019mg	0.075mg	4%
Potassium	62mg	166mg	3%
Iron	2.6mg	2.83mg	3%
Choline	6.2mg	14.6mg	2%
Protein	7.4g	8.5g	2%
Vitamin E	0.55mg	0.33mg	1%
Carbs	45.7g	48.3g	1%
Vitamin C	0mg	0.4mg	0%
Net carbs	44.2g	42.5g	N/A
Sugar	0.75g	3.85g	N/A
Vitamin B3	3.8mg	3.805mg	0%
Tryptophan	0.086mg	0.096mg	0%
Threonine	0.198mg	0.255mg	0%
Isoleucine	0.275mg	0.319mg	0%
Leucine	0.514mg	0.579mg	0%
Lysine	0.144mg	0.233mg	0%
Methionine	0.131mg	0.139mg	0%
Phenylalanine	0.367mg	0.411mg	0%
Valine	0.312mg	0.379mg	0%
Histidine	0.158mg	0.182mg	0%