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Puff pastry vs. Flax seeds — In-Depth Nutrition Comparison

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Differences between puff pastry and flax seeds

  • Flax seeds are higher than puff pastry in copper, vitamin B1, fiber, magnesium, manganese, phosphorus, iron, vitamin B6, zinc, and calcium.
  • Flax seeds' daily need coverage for copper is 123% higher.

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

Infographic

Puff pastry vs Flax seeds infographic
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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.
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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more MagnesiumMagnesium +2350%
Contains more CalciumCalcium +2450%
Contains more PotassiumPotassium +1211.3%
Contains more IronIron +120.4%
Contains more CopperCopper +960.9%
Contains more ZincZinc +703.7%
Contains more PhosphorusPhosphorus +970%
Contains less SodiumSodium -88.1%
Contains more ManganeseManganese +401.4%
~equal in Selenium ~25.4µg

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin EVitamin E +77.4%
Contains more Vitamin B2Vitamin B2 +60.2%
Contains more Vitamin B3Vitamin B3 +23.4%
Contains more Vitamin KVitamin K +279.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +409%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +2389.5%
Contains more FolateFolate +58.2%
Contains more CholineCholine +1169.4%
~equal in Vitamin A ~0µg
~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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more CarbsCarbs +58.2%
Contains more ProteinProtein +147.2%
Contains more OtherOther +271%
~equal in Fats ~42.16g
~equal in Water ~6.96g

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains more Mono. FatMonounsaturated fat +17.3%
Contains less Sat. FatSaturated fat -33.4%
Contains more Poly. FatPolyunsaturated fat +29.3%

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

All nutrients comparison - raw data values

Nutrient Puff pastry Flax seeds DV% diff.
Copper 0.115mg 1.22mg 123%
Vitamin B1 0.323mg 1.644mg 110%
Fiber 1.5g 27.3g 103%
Magnesium 16mg 392mg 90%
Manganese 0.495mg 2.482mg 86%
Phosphorus 60mg 642mg 83%
Polyunsaturated fat 22.228g 28.73g 43%
Iron 2.6mg 5.73mg 39%
Zinc 0.54mg 4.34mg 35%
Vitamin B6 0.019mg 0.473mg 35%
Calcium 10mg 255mg 25%
Protein 7.4g 18.29g 22%
Potassium 62mg 813mg 22%
Vitamin B5 0mg 0.985mg 20%
Choline 6.2mg 78.7mg 13%
Vitamin K 16.3µg 4.3µg 10%
Sodium 253mg 30mg 10%
Folate 55µg 87µg 8%
Saturated fat 5.502g 3.663g 8%
Vitamin B2 0.258mg 0.161mg 7%
Carbs 45.7g 28.88g 6%
Fats 38.5g 42.16g 6%
Vitamin B3 3.8mg 3.08mg 5%
Monounsaturated fat 8.828g 7.527g 3%
Selenium 24.5µg 25.4µg 2%
Vitamin E 0.55mg 0.31mg 2%
Calories 558kcal 534kcal 1%
Vitamin C 0mg 0.6mg 1%
Net carbs 44.2g 1.58g N/A
Sugar 0.75g 1.55g N/A
Tryptophan 0.086mg 0.297mg 0%
Threonine 0.198mg 0.766mg 0%
Isoleucine 0.275mg 0.896mg 0%
Leucine 0.514mg 1.235mg 0%
Lysine 0.144mg 0.862mg 0%
Methionine 0.131mg 0.37mg 0%
Phenylalanine 0.367mg 0.957mg 0%
Valine 0.312mg 1.072mg 0%
Histidine 0.158mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Puff pastry Flax seeds
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
62%
Flax seeds
Minerals Daily Need Coverage Score
43%
Puff pastry
191%
Flax seeds

Comparison summary

Which food is lower in Sugar?
Puff pastry
Puff pastry is lower in Sugar (difference - 0.8g)
Which food is lower in glycemic index?
Puff pastry
Puff pastry is lower in glycemic index (difference - 56)
Which food is cheaper?
Puff pastry
Puff pastry is cheaper (difference - $3)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 223mg)
Which food is lower in Saturated fat?
Flax seeds
Flax seeds is lower in Saturated fat (difference - 1.839g)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.