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 for 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 has a higher glycemic index (56) than steak (0).

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.

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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

Steak

Contains more CopperCopper	+35.3%
Contains more ManganeseManganese	+∞%

Contains more MagnesiumMagnesium	+43.8%
Contains more CalciumCalcium	+20%
Contains more PotassiumPotassium	+350%
Contains more ZincZinc	+1074.1%
Contains more PhosphorusPhosphorus	+171.7%
Contains less SodiumSodium	-77.1%
Contains more SeleniumSelenium	+29.8%

~equal in Iron ~2.4mg

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

Steak

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+336.5%
Contains more Vitamin KVitamin K	+918.8%
Contains more FolateFolate	+816.7%
Contains more CholineCholine	+∞%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+16.7%
Contains more Vitamin B3Vitamin B3	+35.5%
Contains more Vitamin B6Vitamin B6	+2531.6%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	22.228g	0.896g	142%
Vitamin B12	0µg	2.2µg	92%
Zinc	0.54mg	6.34mg	53%
Vitamin B6	0.019mg	0.5mg	37%
Protein	7.4g	24.85g	35%
Fats	38.5g	19.02g	30%
Cholesterol	0mg	78mg	26%
Manganese	0.495mg		22%
Vitamin B1	0.323mg	0.074mg	21%
Carbs	45.7g	0g	15%
Phosphorus	60mg	163mg	15%
Calories	558kcal	271kcal	14%
Selenium	24.5µg	31.8µg	13%
Saturated fat	5.502g	8.443g	13%
Folate	55µg	6µg	12%
Vitamin K	16.3µg	1.6µg	12%
Sodium	253mg	58mg	8%
Vitamin B3	3.8mg	5.149mg	8%
Potassium	62mg	279mg	6%
Fiber	1.5g	0g	6%
Vitamin E	0.55mg		4%
Vitamin B2	0.258mg	0.301mg	3%
Iron	2.6mg	2.4mg	3%
Copper	0.115mg	0.085mg	3%
Magnesium	16mg	23mg	2%
Vitamin D	0µg	0.1µg	1%
Monounsaturated fat	8.828g	9.171g	1%
Vitamin A	0µg	7µg	1%
Vitamin D	0IU	6IU	1%
Choline	6.2mg		1%
Net carbs	44.2g	0g	N/A
Calcium	10mg	12mg	0%
Sugar	0.75g	0g	N/A
Tryptophan	0.086mg	0.278mg	0%
Threonine	0.198mg	1.171mg	0%
Isoleucine	0.275mg	1.157mg	0%
Leucine	0.514mg	2.142mg	0%
Lysine	0.144mg	2.38mg	0%
Methionine	0.131mg	0.672mg	0%
Phenylalanine	0.367mg	0.997mg	0%
Valine	0.312mg	1.242mg	0%
Histidine	0.158mg	0.931mg	0%
Omega-3 - EPA	0g	0.001g	N/A
Omega-3 - DHA	0g	0.001g	N/A
Omega-3 - DPA	0g	0.013g	N/A