Brown rice vs. Puff pastry — In-Depth Nutrition Comparison

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How are brown rice and puff pastry different?

Brown rice is richer in manganese and vitamin B6, while puff pastry is higher in selenium, iron, vitamin B2, vitamin K, vitamin B1, and folate.
Puff pastry covers your daily need for selenium, 34% more than brown rice.
Brown rice contains 6 times more vitamin B6 than puff pastry. Brown rice contains 0.123mg of vitamin B6, while puff pastry contains 0.019mg.
Brown rice is lower in saturated fat.

Rice, brown, long-grain, cooked and Puff pastry, frozen, ready-to-bake, baked types were used in this article.

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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.

Brown rice

Puff pastry

Contains more MagnesiumMagnesium	+143.8%
Contains more PotassiumPotassium	+38.7%
Contains more ZincZinc	+31.5%
Contains more PhosphorusPhosphorus	+71.7%
Contains less SodiumSodium	-98.4%
Contains more ManganeseManganese	+96.8%

Contains more CalciumCalcium	+233.3%
Contains more IronIron	+364.3%
Contains more SeleniumSelenium	+322.4%

~equal in Copper ~0.115mg

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.

Brown rice

Puff pastry

Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+547.4%
Contains more CholineCholine	+48.4%

Contains more Vitamin EVitamin E	+223.5%
Contains more Vitamin B1Vitamin B1	+81.5%
Contains more Vitamin B2Vitamin B2	+273.9%
Contains more Vitamin B3Vitamin B3	+48.4%
Contains more Vitamin KVitamin K	+8050%
Contains more FolateFolate	+511.1%

~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			DV% diff.
Polyunsaturated fat	0.366g	22.228g	146%
Fats	0.97g	38.5g	58%
Selenium	5.8µg	24.5µg	34%
Iron	0.56mg	2.6mg	26%
Saturated fat	0.26g	5.502g	24%
Calories	123kcal	558kcal	22%
Monounsaturated fat	0.369g	8.828g	21%
Manganese	0.974mg	0.495mg	21%
Vitamin B2	0.069mg	0.258mg	15%
Vitamin K	0.2µg	16.3µg	13%
Folate	9µg	55µg	12%
Vitamin B1	0.178mg	0.323mg	12%
Sodium	4mg	253mg	11%
Starch	24.79g		10%
Protein	2.74g	7.4g	9%
Vitamin B6	0.123mg	0.019mg	8%
Vitamin B5	0.38mg	0mg	8%
Vitamin B3	2.561mg	3.8mg	8%
Carbs	25.58g	45.7g	7%
Phosphorus	103mg	60mg	6%
Magnesium	39mg	16mg	5%
Vitamin E	0.17mg	0.55mg	3%
Zinc	0.71mg	0.54mg	2%
Potassium	86mg	62mg	1%
Copper	0.106mg	0.115mg	1%
Choline	9.2mg	6.2mg	1%
Calcium	3mg	10mg	1%
Net carbs	23.98g	44.2g	N/A
Sugar	0.24g	0.75g	N/A
Fiber	1.6g	1.5g	0%
Tryptophan	0.033mg	0.086mg	0%
Threonine	0.095mg	0.198mg	0%
Isoleucine	0.109mg	0.275mg	0%
Leucine	0.214mg	0.514mg	0%
Lysine	0.099mg	0.144mg	0%
Methionine	0.058mg	0.131mg	0%
Phenylalanine	0.133mg	0.367mg	0%
Valine	0.151mg	0.312mg	0%
Histidine	0.066mg	0.158mg	0%
Omega-3 - ALA	0.011g		N/A
Omega-6 - Linoleic acid	0.355g		N/A