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Puff pastry vs. Wheat — In-Depth Nutrition Comparison

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What are the differences between puff pastry and wheat ?

  • Wheat is richer than puff pastry in selenium, manganese, phosphorus, copper, zinc, vitamin B6, magnesium, vitamin B5, and vitamin B3.
  • Wheat 's daily need coverage for selenium is 118% more.
  • Puff pastry has 12 times more saturated fat than wheat . While puff pastry has 5.502g of saturated fat, wheat has only 0.454g.

We used Puff pastry, frozen, ready-to-bake, baked and Wheat, durum types in this article.

Infographic

Puff pastry vs Wheat  infographic
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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.
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%
Wheat
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more MagnesiumMagnesium +800%
Contains more CalciumCalcium +240%
Contains more PotassiumPotassium +595.2%
Contains more IronIron +35.4%
Contains more CopperCopper +380.9%
Contains more ZincZinc +670.4%
Contains more PhosphorusPhosphorus +746.7%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +508.5%
Contains more SeleniumSelenium +264.9%

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% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +113.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +27.9%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +29.7%
Contains more Vitamin B3Vitamin B3 +77.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +2105.3%
~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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more FatsFats +1458.7%
Contains more ProteinProtein +84.9%
Contains more CarbsCarbs +55.6%
Contains more WaterWater +47.8%
Contains more OtherOther +78%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +2466.3%
Contains more Poly. FatPolyunsaturated fat +2172.8%
Contains less Sat. FatSaturated fat -91.7%

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

All nutrients comparison - raw data values

Nutrient Puff pastry Wheat DV% diff.
Polyunsaturated fat 22.228g 0.978g 142%
Selenium 24.5µg 89.4µg 118%
Manganese 0.495mg 3.012mg 109%
Phosphorus 60mg 508mg 64%
Fats 38.5g 2.47g 55%
Copper 0.115mg 0.553mg 49%
Zinc 0.54mg 4.16mg 33%
Vitamin B6 0.019mg 0.419mg 31%
Magnesium 16mg 144mg 30%
Saturated fat 5.502g 0.454g 23%
Monounsaturated fat 8.828g 0.344g 21%
Vitamin B5 0mg 0.935mg 19%
Vitamin B3 3.8mg 6.738mg 18%
Vitamin K 16.3µg 14%
Protein 7.4g 13.68g 13%
Iron 2.6mg 3.52mg 12%
Calories 558kcal 339kcal 11%
Vitamin B2 0.258mg 0.121mg 11%
Sodium 253mg 2mg 11%
Potassium 62mg 431mg 11%
Vitamin B1 0.323mg 0.419mg 8%
Carbs 45.7g 71.13g 8%
Fiber 1.5g 6%
Vitamin E 0.55mg 4%
Folate 55µg 43µg 3%
Calcium 10mg 34mg 2%
Choline 6.2mg 1%
Net carbs 44.2g 71.13g N/A
Sugar 0.75g N/A
Tryptophan 0.086mg 0.176mg 0%
Threonine 0.198mg 0.366mg 0%
Isoleucine 0.275mg 0.533mg 0%
Leucine 0.514mg 0.934mg 0%
Lysine 0.144mg 0.303mg 0%
Methionine 0.131mg 0.221mg 0%
Phenylalanine 0.367mg 0.681mg 0%
Valine 0.312mg 0.594mg 0%
Histidine 0.158mg 0.322mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Puff pastry Wheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
34%
Wheat
Minerals Daily Need Coverage Score
43%
Puff pastry
168%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.75g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 251mg)
Which food is lower in Saturated fat?
Wheat
Wheat is lower in Saturated fat (difference - 5.048g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is cheaper?
Puff pastry
Puff pastry is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.