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  6. Puff pastry vs. Steak

Puff pastry vs. Steak — In-Depth Nutrition Comparison

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How are Puff pastry and Steak different?

  • Puff pastry is richer in Vitamin B1, Folate, and Vitamin K, while Steak is higher in Vitamin B12, Zinc, Vitamin B6, Phosphorus, and Selenium.
  • Steak covers your daily need of Vitamin B12 92% more than Puff pastry.
  • Puff pastry contains 10 times more Vitamin K than Steak. Puff pastry contains 16.3µg of Vitamin K, while Steak contains 1.6µg.
  • Puff pastry is lower in Saturated Fat.

Puff pastry, frozen, ready-to-bake, baked and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled types were used in this article.

Infographic

Puff pastry vs Steak 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.
Puff pastry
Puff pastry
3
:
7
Steak
Steak
Contains more Copper +35.3%
Contains more Calcium +20%
Contains more Magnesium +43.8%
Contains more Phosphorus +171.7%
Contains more Potassium +350%
Contains less Sodium -77.1%
Contains more Zinc +1074.1%
Contains more Selenium +29.8%
Equal in Iron - 2.4
Puff pastry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 98% 12% 26% 6% 33% 15% 39% 65% 134%
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Contains more Copper +35.3%
Contains more Calcium +20%
Contains more Magnesium +43.8%
Contains more Phosphorus +171.7%
Contains more Potassium +350%
Contains less Sodium -77.1%
Contains more Zinc +1074.1%
Contains more Selenium +29.8%
Equal in Iron - 2.4

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
Puff pastry
5
:
6
Steak
Steak
Contains more Vitamin B1 +336.5%
Contains more Folate +816.7%
Contains more Vitamin K +918.8%
Contains more Vitamin A +2400%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +16.7%
Contains more Vitamin B3 +35.5%
Contains more Vitamin B6 +2531.6%
Contains more Vitamin B12 +∞%
Puff pastry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 11% 0% 0% 81% 60% 72% 0% 5% 42% 0% 41%
Steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
Contains more Vitamin B1 +336.5%
Contains more Folate +816.7%
Contains more Vitamin K +918.8%
Contains more Vitamin A +2400%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +16.7%
Contains more Vitamin B3 +35.5%
Contains more Vitamin B6 +2531.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Puff pastry
Puff pastry
3
:
2
Steak
Steak
Contains more Fats +102.4%
Contains more Carbs +∞%
Contains more Other +85.2%
Contains more Protein +235.8%
Contains more Water +651.2%
Puff pastry
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more Fats +102.4%
Contains more Carbs +∞%
Contains more Other +85.2%
Contains more Protein +235.8%
Contains more Water +651.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Puff pastry
Puff pastry
2
:
1
Steak
Steak
Contains less Saturated Fat -34.8%
Contains more Polyunsaturated fat +2380.8%
Equal in Monounsaturated Fat - 9.171
Puff pastry
15% 24% 61%
Saturated Fat: 5.502 g
Monounsaturated Fat: 8.828 g
Polyunsaturated fat: 22.228 g
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Contains less Saturated Fat -34.8%
Contains more Polyunsaturated fat +2380.8%
Equal in Monounsaturated Fat - 9.171

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 Steak
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Puff pastry Steak Opinion
Net carbs 44.2g 0g Puff pastry
Protein 7.4g 24.85g Steak
Fats 38.5g 19.02g Puff pastry
Carbs 45.7g 0g Puff pastry
Calories 558kcal 271kcal Puff pastry
Sugar 0.75g 0g Steak
Fiber 1.5g 0g Puff pastry
Calcium 10mg 12mg Steak
Iron 2.6mg 2.4mg Puff pastry
Magnesium 16mg 23mg Steak
Phosphorus 60mg 163mg Steak
Potassium 62mg 279mg Steak
Sodium 253mg 58mg Steak
Zinc 0.54mg 6.34mg Steak
Copper 0.115mg 0.085mg Puff pastry
Manganese 0.495mg Puff pastry
Selenium 24.5µg 31.8µg Steak
Vitamin A 1IU 25IU Steak
Vitamin A RAE 0µg 7µg Steak
Vitamin E 0.55mg Puff pastry
Vitamin D 0IU 6IU Steak
Vitamin D 0µg 0.1µg Steak
Vitamin B1 0.323mg 0.074mg Puff pastry
Vitamin B2 0.258mg 0.301mg Steak
Vitamin B3 3.8mg 5.149mg Steak
Vitamin B6 0.019mg 0.5mg Steak
Folate 55µg 6µg Puff pastry
Vitamin B12 0µg 2.2µg Steak
Vitamin K 16.3µg 1.6µg Puff pastry
Tryptophan 0.086mg 0.278mg Steak
Threonine 0.198mg 1.171mg Steak
Isoleucine 0.275mg 1.157mg Steak
Leucine 0.514mg 2.142mg Steak
Lysine 0.144mg 2.38mg Steak
Methionine 0.131mg 0.672mg Steak
Phenylalanine 0.367mg 0.997mg Steak
Valine 0.312mg 1.242mg Steak
Histidine 0.158mg 0.931mg Steak
Cholesterol 0mg 78mg Puff pastry
Saturated Fat 5.502g 8.443g Puff pastry
Omega-3 - DHA 0g 0.001g Steak
Omega-3 - EPA 0g 0.001g Steak
Omega-3 - DPA 0g 0.013g Steak
Monounsaturated Fat 8.828g 9.171g Steak
Polyunsaturated fat 22.228g 0.896g Puff pastry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Puff pastry Steak
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
26%
Puff pastry
49%
Steak
Minerals Daily Need Coverage Score
43%
Puff pastry
59%
Steak

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 0.75g)
Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 195mg)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 56)
Which food is lower in Cholesterol?
Puff pastry
Puff pastry is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Puff pastry
Puff pastry is lower in Saturated Fat (difference - 2.941g)
Which food is cheaper?
Puff pastry
Puff pastry is cheaper (difference - $2.4)
Which food is richer in minerals?
?
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.
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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.