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  6. Puff pastry vs. Zwieback

Puff pastry vs. Zwieback — In-Depth Nutrition Comparison

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How are puff pastry and zwieback different?

  • Puff pastry is richer in iron, vitamin B3, vitamin K, and vitamin B1, while zwieback is higher in vitamin E, vitamin B5, folate, selenium, and potassium.
  • Puff pastry covers your daily need for iron, 25% more than zwieback.
  • Puff pastry contains 18 times more vitamin K than zwieback. Puff pastry contains 16.3µg of vitamin K, while zwieback contains 0.9µg.
  • Zwieback is lower in saturated fat.

Puff pastry, frozen, ready-to-bake, baked and Zwieback types were used in this article.

Infographic

Puff pastry vs Zwieback 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 10% 6% 27% 23% 48% 15% 24% 30% 0% 157%
Contains more MagnesiumMagnesium +14.3%
Contains more IronIron +333.3%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +391.9%
Contains more CopperCopper +26.1%
Contains less SodiumSodium -10.3%
Contains more SeleniumSelenium +17.1%
~equal in Zinc ~0.54mg
~equal in Phosphorus ~55mg

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 0% 0% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41%
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 18% 5.3% 49% 0% 52% 55% 25% 32% 19% 0% 2.3% 65%
Contains more Vitamin B1Vitamin B1 +55.3%
Contains more Vitamin B3Vitamin B3 +188.1%
Contains more Vitamin KVitamin K +1711.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +343.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +331.6%
Contains more FolateFolate +58.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.239mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Puff pastry Zwieback DV% diff.
Polyunsaturated fat 22.228g 2.073g 134%
Fats 38.5g 9.7g 44%
Iron 2.6mg 0.6mg 25%
Manganese 0.495mg 22%
Vitamin B3 3.8mg 1.319mg 16%
Saturated fat 5.502g 2.525g 14%
Vitamin E 0.55mg 2.44mg 13%
Vitamin K 16.3µg 0.9µg 13%
Vitamin B5 0mg 0.537mg 11%
Monounsaturated fat 8.828g 4.244g 11%
Carbs 45.7g 74.2g 10%
Vitamin B1 0.323mg 0.208mg 10%
Selenium 24.5µg 28.7µg 8%
Folate 55µg 87µg 8%
Calories 558kcal 426kcal 7%
Potassium 62mg 305mg 7%
Vitamin C 0mg 5.3mg 6%
Protein 7.4g 10.1g 5%
Vitamin B6 0.019mg 0.082mg 5%
Fiber 1.5g 2.5g 4%
Cholesterol 0mg 8mg 3%
Copper 0.115mg 0.145mg 3%
Vitamin A 0µg 16µg 2%
Calcium 10mg 20mg 1%
Phosphorus 60mg 55mg 1%
Sodium 253mg 227mg 1%
Vitamin B2 0.258mg 0.239mg 1%
Choline 6.2mg 10.7mg 1%
Net carbs 44.2g 71.7g N/A
Magnesium 16mg 14mg 0%
Sugar 0.75g 12.5g N/A
Zinc 0.54mg 0.54mg 0%
Trans fat 0.012g N/A
Tryptophan 0.086mg 0%
Threonine 0.198mg 0%
Isoleucine 0.275mg 0%
Leucine 0.514mg 0%
Lysine 0.144mg 0%
Methionine 0.131mg 0%
Phenylalanine 0.367mg 0%
Valine 0.312mg 0%
Histidine 0.158mg 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
10% 10% 74% 5%
Protein: 10.1 g
Fats: 9.7 g
Carbs: 74.2 g
Water: 4.5 g
Other: 1.5 g
Contains more FatsFats +296.9%
Contains more WaterWater +64.4%
Contains more ProteinProtein +36.5%
Contains more CarbsCarbs +62.4%
Contains more OtherOther +50%

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
29% 48% 23%
Saturated fat: Sat. Fat 2.525 g
Monounsaturated fat: Mono. Fat 4.244 g
Polyunsaturated fat: Poly. Fat 2.073 g
Contains more Mono. FatMonounsaturated fat +108%
Contains more Poly. FatPolyunsaturated fat +972.3%
Contains less Sat. FatSaturated fat -54.1%

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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. Zwieback - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171372/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.