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  6. Puff pastry vs. Sweet potato

Puff pastry vs. Sweet potato — In-Depth Nutrition Comparison

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How are puff pastry and sweet potato different?

  • Puff pastry is richer in selenium, iron, vitamin B1, vitamin B3, vitamin B2, and vitamin K, while sweet potato is higher in vitamin A, vitamin B5, and vitamin B6.
  • Sweet potato covers your daily need for vitamin A, 284% more than puff pastry.
  • Puff pastry contains 306 times more saturated fat than sweet potato. Puff pastry contains 5.502g of saturated fat, while sweet potato contains 0.018g.
  • Sweet potato has a higher glycemic index (70) than puff pastry (56).

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

Infographic

Puff pastry vs Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more IronIron +326.2%
Contains more ZincZinc +80%
Contains more PhosphorusPhosphorus +27.7%
Contains more ManganeseManganese +91.9%
Contains more SeleniumSelenium +3983.3%
Contains more MagnesiumMagnesium +56.3%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +443.5%
Contains more CopperCopper +31.3%
Contains less SodiumSodium -78.3%

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin EVitamin E +111.5%
Contains more Vitamin B1Vitamin B1 +314.1%
Contains more Vitamin B2Vitamin B2 +323%
Contains more Vitamin B3Vitamin B3 +582.2%
Contains more Vitamin KVitamin K +805.6%
Contains more FolateFolate +400%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1000%
Contains more CholineCholine +98.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Puff pastry Sweet potato DV% diff.
Polyunsaturated fat 22.228g 0.014g 148%
Vitamin A 0µg 709µg 79%
Fats 38.5g 0.05g 59%
Selenium 24.5µg 0.6µg 43%
Iron 2.6mg 0.61mg 25%
Saturated fat 5.502g 0.018g 25%
Calories 558kcal 86kcal 24%
Monounsaturated fat 8.828g 0.001g 22%
Vitamin B3 3.8mg 0.557mg 20%
Vitamin B1 0.323mg 0.078mg 20%
Vitamin B5 0mg 0.8mg 16%
Vitamin B6 0.019mg 0.209mg 15%
Vitamin B2 0.258mg 0.061mg 15%
Vitamin K 16.3µg 1.8µg 12%
Protein 7.4g 1.57g 12%
Folate 55µg 11µg 11%
Manganese 0.495mg 0.258mg 10%
Carbs 45.7g 20.12g 9%
Sodium 253mg 55mg 9%
Potassium 62mg 337mg 8%
Fiber 1.5g 3g 6%
Starch 12.65g 5%
Copper 0.115mg 0.151mg 4%
Vitamin C 0mg 2.4mg 3%
Vitamin E 0.55mg 0.26mg 2%
Calcium 10mg 30mg 2%
Phosphorus 60mg 47mg 2%
Magnesium 16mg 25mg 2%
Zinc 0.54mg 0.3mg 2%
Fructose 0.7g 1%
Choline 6.2mg 12.3mg 1%
Net carbs 44.2g 17.12g N/A
Sugar 0.75g 4.18g N/A
Tryptophan 0.086mg 0.031mg 0%
Threonine 0.198mg 0.083mg 0%
Isoleucine 0.275mg 0.055mg 0%
Leucine 0.514mg 0.092mg 0%
Lysine 0.144mg 0.066mg 0%
Methionine 0.131mg 0.029mg 0%
Phenylalanine 0.367mg 0.089mg 0%
Valine 0.312mg 0.086mg 0%
Histidine 0.158mg 0.031mg 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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +371.3%
Contains more FatsFats +76900%
Contains more CarbsCarbs +127.1%
Contains more WaterWater +944.3%
~equal in Other ~0.98g

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +882700%
Contains more Poly. FatPolyunsaturated fat +158671.4%
Contains less Sat. FatSaturated fat -99.7%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.