Puff pastry vs. Rye — In-Depth Nutrition Comparison

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Summary of differences between puff pastry and rye

Puff pastry has more selenium, while rye has more manganese, fiber, phosphorus, vitamin B5, copper, magnesium, vitamin B6, and zinc.
Rye covers your daily need for manganese, 91% more than puff pastry.
Puff pastry contains 28 times more saturated fat than rye. While puff pastry contains 5.502g of saturated fat, rye contains only 0.197g.
Rye has a lower glycemic index. The glycemic index of rye is 34, while the glycemic index of puff pastry is 56.

These are the specific foods used in this comparison Puff pastry, frozen, ready-to-bake, baked and Rye grain.

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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

Contains more SeleniumSelenium

+76.3%

Contains more MagnesiumMagnesium	+587.5%
Contains more CalciumCalcium	+140%
Contains more PotassiumPotassium	+722.6%
Contains more CopperCopper	+219.1%
Contains more ZincZinc	+390.7%
Contains more PhosphorusPhosphorus	+453.3%
Contains less SodiumSodium	-99.2%
Contains more ManganeseManganese	+420.6%

~equal in Iron ~2.63mg

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

Contains more Vitamin KVitamin K	+176.3%
Contains more FolateFolate	+44.7%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+54.5%
Contains more Vitamin B3Vitamin B3	+12.4%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+1447.4%
Contains more CholineCholine	+390.3%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.316mg

~equal in Vitamin B2 ~0.251mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	22.228g	0.767g	143%
Manganese	0.495mg	2.577mg	91%
Fats	38.5g	1.63g	57%
Fiber	1.5g	15.1g	54%
Phosphorus	60mg	332mg	39%
Vitamin B5	0mg	1.456mg	29%
Copper	0.115mg	0.367mg	28%
Saturated fat	5.502g	0.197g	24%
Monounsaturated fat	8.828g	0.208g	22%
Magnesium	16mg	110mg	22%
Vitamin B6	0.019mg	0.294mg	21%
Zinc	0.54mg	2.65mg	19%
Selenium	24.5µg	13.9µg	19%
Potassium	62mg	510mg	13%
Sodium	253mg	2mg	11%
Calories	558kcal	338kcal	11%
Carbs	45.7g	75.86g	10%
Vitamin K	16.3µg	5.9µg	9%
Protein	7.4g	10.34g	6%
Choline	6.2mg	30.4mg	4%
Folate	55µg	38µg	4%
Vitamin B3	3.8mg	4.27mg	3%
Vitamin E	0.55mg	0.85mg	2%
Vitamin B2	0.258mg	0.251mg	1%
Vitamin B1	0.323mg	0.316mg	1%
Calcium	10mg	24mg	1%
Net carbs	44.2g	60.76g	N/A
Iron	2.6mg	2.63mg	0%
Sugar	0.75g	0.98g	N/A
Vitamin A	0µg	1µg	0%
Tryptophan	0.086mg	0.108mg	0%
Threonine	0.198mg	0.289mg	0%
Isoleucine	0.275mg	0.208mg	0%
Leucine	0.514mg	0.563mg	0%
Lysine	0.144mg	0.286mg	0%
Methionine	0.131mg	0.153mg	0%
Phenylalanine	0.367mg	0.435mg	0%
Valine	0.312mg	0.317mg	0%
Histidine	0.158mg	0.189mg	0%
Fructose		0.11g	0%