Puff pastry vs. Welsh onion — In-Depth Nutrition Comparison

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The main differences between puff pastry and welsh onion

Puff pastry has more selenium, vitamin B1, vitamin B3, iron, manganese, and vitamin B2; however, welsh onion has more vitamin K, vitamin C, and vitamin A.
Daily need coverage for vitamin K for welsh onion is 148% higher.
Welsh onion has 82 times less saturated fat than puff pastry. Puff pastry has 5.502g of saturated fat, while welsh onion has 0.067g.
Puff pastry has a higher glycemic index than welsh onion.

Food types used in this article are Puff pastry, frozen, ready-to-bake, baked and Onions, welsh, raw.

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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

Welsh onion

Contains more IronIron	+113.1%
Contains more CopperCopper	+64.3%
Contains more PhosphorusPhosphorus	+22.4%
Contains more ManganeseManganese	+261.3%
Contains more SeleniumSelenium	+3983.3%

Contains more MagnesiumMagnesium	+43.8%
Contains more CalciumCalcium	+80%
Contains more PotassiumPotassium	+241.9%
Contains less SodiumSodium	-93.3%

~equal in Zinc ~0.52mg

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

Welsh onion

Contains more Vitamin B1Vitamin B1	+546%
Contains more Vitamin B2Vitamin B2	+186.7%
Contains more Vitamin B3Vitamin B3	+850%
Contains more FolateFolate	+243.8%
Contains more CholineCholine	+17%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+278.9%
Contains more Vitamin KVitamin K	+1086.5%

~equal in Vitamin A ~µg

~equal in Vitamin E ~0.51mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	16.3µg	193.4µg	148%
Polyunsaturated fat	22.228g	0.156g	147%
Fats	38.5g	0.4g	59%
Selenium	24.5µg	0.6µg	43%
Vitamin C	0mg	27mg	30%
Calories	558kcal	34kcal	26%
Saturated fat	5.502g	0.067g	25%
Vitamin B1	0.323mg	0.05mg	23%
Monounsaturated fat	8.828g	0.056g	22%
Vitamin B3	3.8mg	0.4mg	21%
Iron	2.6mg	1.22mg	17%
Manganese	0.495mg	0.137mg	16%
Carbs	45.7g	6.5g	13%
Vitamin B2	0.258mg	0.09mg	13%
Protein	7.4g	1.9g	11%
Folate	55µg	16µg	10%
Sodium	253mg	17mg	10%
Copper	0.115mg	0.07mg	5%
Potassium	62mg	212mg	4%
Vitamin B6	0.019mg	0.072mg	4%
Fiber	1.5g	2.4g	4%
Vitamin B5	0mg	0.169mg	3%
Phosphorus	60mg	49mg	2%
Magnesium	16mg	23mg	2%
Calcium	10mg	18mg	1%
Net carbs	44.2g	4.1g	N/A
Sugar	0.75g	2.18g	N/A
Zinc	0.54mg	0.52mg	0%
Vitamin E	0.55mg	0.51mg	0%
Choline	6.2mg	5.3mg	0%
Tryptophan	0.086mg	0.021mg	0%
Threonine	0.198mg	0.074mg	0%
Isoleucine	0.275mg	0.081mg	0%
Leucine	0.514mg	0.113mg	0%
Lysine	0.144mg	0.095mg	0%
Methionine	0.131mg	0.021mg	0%
Phenylalanine	0.367mg	0.061mg	0%
Valine	0.312mg	0.084mg	0%
Histidine	0.158mg	0.033mg	0%