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Puff pastry vs. Teff — In-Depth Nutrition Comparison

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The main differences between puff pastry and teff

  • Puff pastry has more vitamin B3, vitamin B2, vitamin B1, folate, and iron; however, teff has more manganese, copper, phosphorus, and magnesium.
  • Daily need coverage for manganese for teff is 103% higher.
  • Teff has 32 times less sodium than puff pastry. Puff pastry has 253mg of sodium, while teff has 8mg.

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

Infographic

Puff pastry vs Teff 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%
Teff
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 9.4% 77% 75% 30% 51% 1% 373% 0%
Contains more IronIron +26.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +212.5%
Contains more CalciumCalcium +390%
Contains more PotassiumPotassium +72.6%
Contains more CopperCopper +96.5%
Contains more ZincZinc +105.6%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +477.8%

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%
Teff
1
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% 46% 7.6% 17% 0% 22% 0% 0% 14% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +76.5%
Contains more Vitamin B2Vitamin B2 +681.8%
Contains more Vitamin B3Vitamin B3 +318%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +205.6%
Contains more CholineCholine +∞%
Contains more Vitamin B6Vitamin B6 +410.5%
~equal in Vitamin C ~mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~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
Teff
1
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Contains more ProteinProtein +91.2%
Contains more FatsFats +5823.1%
Contains more CarbsCarbs +130.1%
Contains more OtherOther +44.9%
Contains more WaterWater +912.6%

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

All nutrients comparison - raw data values

Nutrient Puff pastry Teff DV% diff.
Polyunsaturated fat 22.228g 148%
Manganese 0.495mg 2.86mg 103%
Fats 38.5g 0.65g 58%
Selenium 24.5µg 45%
Saturated fat 5.502g 25%
Calories 558kcal 101kcal 23%
Monounsaturated fat 8.828g 22%
Vitamin B3 3.8mg 0.909mg 18%
Vitamin B2 0.258mg 0.033mg 17%
Vitamin K 16.3µg 14%
Vitamin B1 0.323mg 0.183mg 12%
Copper 0.115mg 0.226mg 12%
Sodium 253mg 8mg 11%
Phosphorus 60mg 120mg 9%
Carbs 45.7g 19.86g 9%
Folate 55µg 18µg 9%
Magnesium 16mg 50mg 8%
Protein 7.4g 3.87g 7%
Iron 2.6mg 2.05mg 7%
Vitamin B6 0.019mg 0.097mg 6%
Zinc 0.54mg 1.11mg 5%
Fiber 1.5g 2.8g 5%
Vitamin E 0.55mg 4%
Calcium 10mg 49mg 4%
Choline 6.2mg 1%
Potassium 62mg 107mg 1%
Net carbs 44.2g 17.06g N/A
Sugar 0.75g N/A
Tryptophan 0.086mg 0.041mg 0%
Threonine 0.198mg 0.149mg 0%
Isoleucine 0.275mg 0.146mg 0%
Leucine 0.514mg 0.311mg 0%
Lysine 0.144mg 0.109mg 0%
Methionine 0.131mg 0.125mg 0%
Phenylalanine 0.367mg 0.203mg 0%
Valine 0.312mg 0.2mg 0%
Histidine 0.158mg 0.088mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Puff pastry Teff
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
8%
Teff
Minerals Daily Need Coverage Score
43%
Puff pastry
67%
Teff

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 0.75g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 245mg)
Which food is lower in Saturated fat?
Teff
Teff is lower in Saturated fat (difference - 5.502g)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is lower in glycemic index?
Puff pastry
Puff pastry is lower in glycemic index (difference - 1)
Which food is richer in vitamins?
Puff pastry
Puff pastry is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168918/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.