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  6. Puff pastry vs. Spinach raw

Puff pastry vs. Spinach raw — In-Depth Nutrition Comparison

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How are puff pastry and spinach raw different?

  • Puff pastry is richer in selenium, vitamin B1, and vitamin B3, while spinach raw is higher in vitamin K, vitamin A, folate, vitamin C, manganese, and magnesium.
  • Spinach raw covers your daily need for vitamin K, 389% more than puff pastry.
  • Puff pastry contains 87 times more saturated fat than spinach raw. Puff pastry contains 5.502g of saturated fat, while spinach raw contains 0.063g.
  • Puff pastry has a higher glycemic index (56) than spinach raw (32).

Puff pastry, frozen, ready-to-bake, baked and Spinach, raw types were used in this article.

Infographic

Puff pastry vs Spinach raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more PhosphorusPhosphorus +22.4%
Contains more SeleniumSelenium +2350%
Contains more MagnesiumMagnesium +393.8%
Contains more CalciumCalcium +890%
Contains more PotassiumPotassium +800%
Contains more CopperCopper +13%
Contains less SodiumSodium -68.8%
Contains more ManganeseManganese +81.2%
~equal in Iron ~2.71mg
~equal in Zinc ~0.53mg

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B1Vitamin B1 +314.1%
Contains more Vitamin B2Vitamin B2 +36.5%
Contains more Vitamin B3Vitamin B3 +424.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +269.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +926.3%
Contains more Vitamin KVitamin K +2862.6%
Contains more FolateFolate +252.7%
Contains more CholineCholine +211.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Puff pastry Spinach raw DV% diff.
Vitamin K 16.3µg 482.9µg 389%
Polyunsaturated fat 22.228g 0.165g 147%
Fats 38.5g 0.39g 59%
Vitamin A 0µg 469µg 52%
Selenium 24.5µg 1µg 43%
Folate 55µg 194µg 35%
Vitamin C 0mg 28.1mg 31%
Calories 558kcal 23kcal 27%
Saturated fat 5.502g 0.063g 25%
Monounsaturated fat 8.828g 0.01g 22%
Vitamin B1 0.323mg 0.078mg 20%
Vitamin B3 3.8mg 0.724mg 19%
Manganese 0.495mg 0.897mg 17%
Magnesium 16mg 79mg 15%
Potassium 62mg 558mg 15%
Carbs 45.7g 3.63g 14%
Vitamin B6 0.019mg 0.195mg 14%
Vitamin E 0.55mg 2.03mg 10%
Calcium 10mg 99mg 9%
Protein 7.4g 2.86g 9%
Sodium 253mg 79mg 8%
Vitamin B2 0.258mg 0.189mg 5%
Fiber 1.5g 2.2g 3%
Copper 0.115mg 0.13mg 2%
Choline 6.2mg 19.3mg 2%
Phosphorus 60mg 49mg 2%
Vitamin B5 0mg 0.065mg 1%
Iron 2.6mg 2.71mg 1%
Net carbs 44.2g 1.43g N/A
Sugar 0.75g 0.42g N/A
Zinc 0.54mg 0.53mg 0%
Tryptophan 0.086mg 0.039mg 0%
Threonine 0.198mg 0.122mg 0%
Isoleucine 0.275mg 0.147mg 0%
Leucine 0.514mg 0.223mg 0%
Lysine 0.144mg 0.174mg 0%
Methionine 0.131mg 0.053mg 0%
Phenylalanine 0.367mg 0.129mg 0%
Valine 0.312mg 0.161mg 0%
Histidine 0.158mg 0.064mg 0%
Fructose 0.15g 0%

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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +158.7%
Contains more FatsFats +9771.8%
Contains more CarbsCarbs +1159%
Contains more WaterWater +1135.1%
Contains more OtherOther +72%

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +88180%
Contains more Poly. FatPolyunsaturated fat +13371.5%
Contains less Sat. FatSaturated fat -98.9%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.