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  6. Puff pastry vs. Wakame

Puff pastry vs. Wakame — In-Depth Nutrition Comparison

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Significant differences between puff pastry and wakame

  • Puff pastry has more selenium and vitamin B1; however, wakame is richer in manganese, folate, magnesium, copper, calcium, and vitamin B5.
  • Puff pastry covers your daily selenium needs 43% more than wakame.
  • Wakame has 42 times less saturated fat than puff pastry. Puff pastry has 5.502g of saturated fat, while wakame has 0.13g.

Specific food types used in this comparison are Puff pastry, frozen, ready-to-bake, baked and Seaweed, wakame, raw.

Infographic

Puff pastry vs Wakame 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%
Wakame
Wakame
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more PotassiumPotassium +24%
Contains more IronIron +19.3%
Contains more ZincZinc +42.1%
Contains less SodiumSodium -71%
Contains more SeleniumSelenium +3400%
Contains more MagnesiumMagnesium +568.8%
Contains more CalciumCalcium +1400%
Contains more CopperCopper +147%
Contains more PhosphorusPhosphorus +33.3%
Contains more ManganeseManganese +182.8%

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%
Wakame
Wakame
6
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin B1Vitamin B1 +438.3%
Contains more Vitamin B2Vitamin B2 +12.2%
Contains more Vitamin B3Vitamin B3 +137.5%
Contains more Vitamin B6Vitamin B6 +850%
Contains more Vitamin KVitamin K +207.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +81.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +256.4%
Contains more CholineCholine +124.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Puff pastry Wakame DV% diff.
Polyunsaturated fat 22.228g 0.218g 147%
Fats 38.5g 0.64g 58%
Selenium 24.5µg 0.7µg 43%
Manganese 0.495mg 1.4mg 39%
Folate 55µg 196µg 35%
Sodium 253mg 872mg 27%
Calories 558kcal 45kcal 26%
Saturated fat 5.502g 0.13g 24%
Monounsaturated fat 8.828g 0.058g 22%
Vitamin B1 0.323mg 0.06mg 22%
Magnesium 16mg 107mg 22%
Copper 0.115mg 0.284mg 19%
Calcium 10mg 150mg 14%
Vitamin B5 0mg 0.697mg 14%
Vitamin B3 3.8mg 1.6mg 14%
Carbs 45.7g 9.14g 12%
Vitamin K 16.3µg 5.3µg 9%
Protein 7.4g 3.03g 9%
Iron 2.6mg 2.18mg 5%
Fiber 1.5g 0.5g 4%
Vitamin E 0.55mg 1mg 3%
Vitamin C 0mg 3mg 3%
Phosphorus 60mg 80mg 3%
Vitamin B2 0.258mg 0.23mg 2%
Vitamin A 0µg 18µg 2%
Vitamin B6 0.019mg 0.002mg 1%
Choline 6.2mg 13.9mg 1%
Zinc 0.54mg 0.38mg 1%
Net carbs 44.2g 8.64g N/A
Potassium 62mg 50mg 0%
Sugar 0.75g 0.65g N/A
Tryptophan 0.086mg 0.035mg 0%
Threonine 0.198mg 0.165mg 0%
Isoleucine 0.275mg 0.087mg 0%
Leucine 0.514mg 0.257mg 0%
Lysine 0.144mg 0.112mg 0%
Methionine 0.131mg 0.063mg 0%
Phenylalanine 0.367mg 0.112mg 0%
Valine 0.312mg 0.209mg 0%
Histidine 0.158mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A

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
Wakame
Wakame
2
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more ProteinProtein +144.2%
Contains more FatsFats +5915.6%
Contains more CarbsCarbs +400%
Contains more WaterWater +980.9%
Contains more OtherOther +620%

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
Wakame
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains more Mono. FatMonounsaturated fat +15120.7%
Contains more Poly. FatPolyunsaturated fat +10096.3%
Contains less Sat. FatSaturated fat -97.6%

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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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.