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  6. Puff pastry vs. Winged bean

Puff pastry vs. Winged bean — In-Depth Nutrition Comparison

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Significant differences between puff pastry and winged bean

  • Puff pastry has more selenium, vitamin B3, folate, vitamin B2, and iron; however, winged bean is richer in copper, potassium, and zinc.
  • Winged bean covers your daily copper needs 141% more than puff pastry.
  • Winged bean has 35 times less selenium than puff pastry. Puff pastry has 24.5µg of selenium, while winged bean has 0.7µg.
  • Winged bean contains less saturated fat.
  • Puff pastry has a higher glycemic index. The glycemic index of puff pastry is 56, while the glycemic index of winged bean is 32.

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

Infographic

Puff pastry vs Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more IronIron +30%
Contains more PhosphorusPhosphorus +33.3%
Contains more SeleniumSelenium +3400%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +845.2%
Contains more CopperCopper +1105.2%
Contains more ZincZinc +157.4%
Contains less SodiumSodium -86.2%
~equal in Manganese ~0.532mg

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% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +73.2%
Contains more Vitamin B3Vitamin B3 +131.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +189.5%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +17.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +294.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Puff pastry Winged bean DV% diff.
Polyunsaturated fat 22.228g 0.174g 147%
Copper 0.115mg 1.386mg 141%
Fats 38.5g 0.9g 58%
Selenium 24.5µg 0.7µg 43%
Saturated fat 5.502g 0.222g 24%
Calories 558kcal 148kcal 21%
Monounsaturated fat 8.828g 0.234g 21%
Potassium 62mg 586mg 15%
Vitamin K 16.3µg 14%
Vitamin B3 3.8mg 1.64mg 14%
Sodium 253mg 35mg 9%
Folate 55µg 19µg 9%
Protein 7.4g 11.6g 8%
Vitamin B2 0.258mg 0.149mg 8%
Iron 2.6mg 2mg 8%
Zinc 0.54mg 1.39mg 8%
Carbs 45.7g 28.1g 6%
Fiber 1.5g 6%
Vitamin B1 0.323mg 0.379mg 5%
Vitamin E 0.55mg 4%
Vitamin B6 0.019mg 0.075mg 4%
Phosphorus 60mg 45mg 2%
Calcium 10mg 30mg 2%
Magnesium 16mg 24mg 2%
Vitamin B5 0mg 0.116mg 2%
Manganese 0.495mg 0.532mg 2%
Choline 6.2mg 1%
Net carbs 44.2g 28.1g N/A
Sugar 0.75g N/A
Tryptophan 0.086mg 0.252mg 0%
Threonine 0.198mg 0.451mg 0%
Isoleucine 0.275mg 0.425mg 0%
Leucine 0.514mg 0.64mg 0%
Lysine 0.144mg 0.592mg 0%
Methionine 0.131mg 0.143mg 0%
Phenylalanine 0.367mg 0.451mg 0%
Valine 0.312mg 0.599mg 0%
Histidine 0.158mg 0.241mg 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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more FatsFats +4177.8%
Contains more CarbsCarbs +62.6%
Contains more ProteinProtein +56.8%
Contains more WaterWater +675.7%
Contains more OtherOther +100%

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains more Mono. FatMonounsaturated fat +3672.6%
Contains more Poly. FatPolyunsaturated fat +12674.7%
Contains less Sat. FatSaturated fat -96%

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.