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Puff pastry vs. Maple syrup — In-Depth Nutrition Comparison

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The main differences between puff pastry and maple syrup

  • Puff pastry has more selenium, iron, vitamin B3, vitamin B1, folate, vitamin K, and copper; however, maple syrup has more manganese and vitamin B2.
  • Daily need coverage for manganese for maple syrup is 105% higher.
  • Maple syrup is lower in saturated fat.

Food types used in this article are Puff pastry, frozen, ready-to-bake, baked and Syrups, maple.

Infographic

Puff pastry vs Maple syrup 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 15% 31% 19% 4.1% 6% 40% 0.86% 1.6% 379% 3.3%
Contains more IronIron +2263.6%
Contains more CopperCopper +538.9%
Contains more PhosphorusPhosphorus +2900%
Contains more SeleniumSelenium +3983.3%
Contains more MagnesiumMagnesium +31.3%
Contains more CalciumCalcium +920%
Contains more PotassiumPotassium +241.9%
Contains more ZincZinc +172.2%
Contains less SodiumSodium -95.3%
Contains more ManganeseManganese +487.5%

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 0% 0% 0% 0% 17% 293% 1.5% 2.2% 0.46% 0% 0% 0% 0.87%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +389.4%
Contains more Vitamin B3Vitamin B3 +4591.4%
Contains more Vitamin B6Vitamin B6 +850%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +287.5%
Contains more Vitamin B2Vitamin B2 +392.2%
Contains more Vitamin B5Vitamin B5 +∞%
~equal in Vitamin C ~0mg
~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
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Contains more ProteinProtein +18400%
Contains more FatsFats +64066.7%
Contains more OtherOther +112.8%
Contains more CarbsCarbs +46.7%
Contains more WaterWater +337.7%

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
20% 31% 49%
Saturated fat: Sat. Fat 0.007 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +80154.5%
Contains more Poly. FatPolyunsaturated fat +130652.9%
Contains less Sat. FatSaturated fat -99.9%

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 Maple syrup
Lower in Sugar ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Puff pastry Maple syrup DV% diff.
Polyunsaturated fat 22.228g 0.017g 148%
Manganese 0.495mg 2.908mg 105%
Vitamin B2 0.258mg 1.27mg 78%
Fats 38.5g 0.06g 59%
Selenium 24.5µg 0.6µg 43%
Iron 2.6mg 0.11mg 31%
Saturated fat 5.502g 0.007g 25%
Vitamin B3 3.8mg 0.081mg 23%
Monounsaturated fat 8.828g 0.011g 22%
Vitamin B1 0.323mg 0.066mg 21%
Protein 7.4g 0.04g 15%
Calories 558kcal 260kcal 15%
Folate 55µg 0µg 14%
Vitamin K 16.3µg 0µg 14%
Copper 0.115mg 0.018mg 11%
Sodium 253mg 12mg 10%
Calcium 10mg 102mg 9%
Zinc 0.54mg 1.47mg 8%
Phosphorus 60mg 2mg 8%
Carbs 45.7g 67.04g 7%
Fiber 1.5g 0g 6%
Vitamin E 0.55mg 0mg 4%
Potassium 62mg 212mg 4%
Magnesium 16mg 21mg 1%
Choline 6.2mg 1.6mg 1%
Vitamin B6 0.019mg 0.002mg 1%
Vitamin B5 0mg 0.036mg 1%
Fructose 0.52g 1%
Net carbs 44.2g 67.04g N/A
Sugar 0.75g 60.46g N/A
Tryptophan 0.086mg 0%
Threonine 0.198mg 0%
Isoleucine 0.275mg 0%
Leucine 0.514mg 0%
Lysine 0.144mg 0%
Methionine 0.131mg 0%
Phenylalanine 0.367mg 0%
Valine 0.312mg 0%
Histidine 0.158mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Puff pastry Maple syrup
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
24%
Maple syrup
Minerals Daily Need Coverage Score
43%
Puff pastry
50%
Maple syrup

Comparison summary

Which food is lower in Sugar?
Puff pastry
Puff pastry is lower in Sugar (difference - 59.71g)
Which food is cheaper?
Puff pastry
Puff pastry is cheaper (difference - $4)
Which food is richer in vitamins?
Puff pastry
Puff pastry is relatively richer in vitamins
Which food contains less Sodium?
Maple syrup
Maple syrup contains less Sodium (difference - 241mg)
Which food is lower in Saturated fat?
Maple syrup
Maple syrup is lower in Saturated fat (difference - 5.495g)
Which food is lower in glycemic index?
Maple syrup
Maple syrup is lower in glycemic index (difference - 2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Maple syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/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.