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  6. Puff pastry vs. Wild rice raw

Puff pastry vs. Wild rice raw — In-Depth Nutrition Comparison

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How are puff pastry and wild rice raw different?

  • Puff pastry is higher in selenium; however, wild rice raw is richer in phosphorus, zinc, copper, magnesium, manganese, vitamin B6, vitamin B5, and fiber.
  • Daily need coverage for phosphorus for wild rice raw is 53% higher.
  • Puff pastry contains 35 times more saturated fat than wild rice raw. While puff pastry contains 5.502g of saturated fat, wild rice raw contains only 0.156g.

Puff pastry, frozen, ready-to-bake, baked and Wild rice, raw are the varieties used in this article.

Infographic

Puff pastry vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more IronIron +32.7%
Contains more SeleniumSelenium +775%
Contains more MagnesiumMagnesium +1006.3%
Contains more CalciumCalcium +110%
Contains more PotassiumPotassium +588.7%
Contains more CopperCopper +355.7%
Contains more ZincZinc +1003.7%
Contains more PhosphorusPhosphorus +621.7%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +168.5%

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin B1Vitamin B1 +180.9%
Contains more Vitamin KVitamin K +757.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +49.1%
Contains more Vitamin B3Vitamin B3 +77.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1957.9%
Contains more FolateFolate +72.7%
Contains more CholineCholine +464.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.262mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Puff pastry Wild rice raw DV% diff.
Polyunsaturated fat 22.228g 0.676g 144%
Fats 38.5g 1.08g 58%
Phosphorus 60mg 433mg 53%
Zinc 0.54mg 5.96mg 49%
Copper 0.115mg 0.524mg 45%
Selenium 24.5µg 2.8µg 39%
Magnesium 16mg 177mg 38%
Manganese 0.495mg 1.329mg 36%
Vitamin B6 0.019mg 0.391mg 29%
Saturated fat 5.502g 0.156g 24%
Monounsaturated fat 8.828g 0.159g 22%
Vitamin B5 0mg 1.074mg 21%
Fiber 1.5g 6.2g 19%
Vitamin B3 3.8mg 6.733mg 18%
Vitamin B1 0.323mg 0.115mg 17%
Protein 7.4g 14.73g 15%
Vitamin K 16.3µg 1.9µg 12%
Sodium 253mg 7mg 11%
Potassium 62mg 427mg 11%
Folate 55µg 95µg 10%
Calories 558kcal 357kcal 10%
Carbs 45.7g 74.9g 10%
Iron 2.6mg 1.96mg 8%
Choline 6.2mg 35mg 5%
Vitamin E 0.55mg 0.82mg 2%
Calcium 10mg 21mg 1%
Net carbs 44.2g 68.7g N/A
Sugar 0.75g 2.5g N/A
Vitamin A 0µg 1µg 0%
Vitamin B2 0.258mg 0.262mg 0%
Tryptophan 0.086mg 0.179mg 0%
Threonine 0.198mg 0.469mg 0%
Isoleucine 0.275mg 0.618mg 0%
Leucine 0.514mg 1.018mg 0%
Lysine 0.144mg 0.629mg 0%
Methionine 0.131mg 0.438mg 0%
Phenylalanine 0.367mg 0.721mg 0%
Valine 0.312mg 0.858mg 0%
Histidine 0.158mg 0.384mg 0%

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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more FatsFats +3464.8%
Contains more ProteinProtein +99.1%
Contains more CarbsCarbs +63.9%
Contains more OtherOther +53%
~equal in Water ~7.76g

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +5452.2%
Contains more Poly. FatPolyunsaturated fat +3188.2%
Contains less Sat. FatSaturated fat -97.2%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.