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  6. Rye bread vs. Puff pastry

Rye bread vs. Puff pastry — In-Depth Nutrition Comparison

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Differences between Rye bread and Puff pastry

  • Rye bread is higher in Fiber, Manganese, Folate, Selenium, Phosphorus, Vitamin B1, and Vitamin B5, however, Puff pastry is richer in Vitamin K.
  • Puff pastry's daily need coverage for Saturated Fat is 24% higher.
  • Puff pastry has less Sodium.

The food types used in this comparison are Bread, rye and Puff pastry, frozen, ready-to-bake, baked.

Infographic

Rye bread vs Puff pastry 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 29% 22% 15% 106% 62% 31% 54% 79% 107% 169%
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%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +630%
Contains more PotassiumPotassium +167.7%
Contains more CopperCopper +61.7%
Contains more ZincZinc +111.1%
Contains more PhosphorusPhosphorus +108.3%
Contains more ManganeseManganese +66.5%
Contains more SeleniumSelenium +26.1%
Contains less SodiumSodium -58%
~equal in Iron ~2.6mg

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 1.3% 0.42% 6.6% 0% 109% 77% 71% 26% 17% 0% 3% 83% 8%
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% 0.06% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin B1Vitamin B1 +34.4%
Contains more Vitamin B2Vitamin B2 +29.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +294.7%
Contains more FolateFolate +100%
Contains more CholineCholine +135.5%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin KVitamin K +1258.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~3.8mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 48% 37% 3%
Protein: 8.5 g
Fats: 3.3 g
Carbs: 48.3 g
Water: 37.3 g
Other: 2.6 g
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more ProteinProtein +14.9%
Contains more WaterWater +404.1%
Contains more OtherOther +160%
Contains more FatsFats +1066.7%
~equal in Carbs ~45.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 48% 29%
Saturated Fat: Sat. Fat 0.626 g
Monounsaturated Fat: Mono. Fat 1.311 g
Polyunsaturated fat: Poly. Fat 0.799 g
15% 24% 61%
Saturated Fat: Sat. Fat 5.502 g
Monounsaturated Fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
Contains less Sat. FatSaturated Fat -88.6%
Contains more Mono. FatMonounsaturated Fat +573.4%
Contains more Poly. FatPolyunsaturated fat +2682%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rye bread Puff pastry
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Rye bread Puff pastry Opinion
Calories 259kcal 558kcal Puff pastry
Protein 8.5g 7.4g Rye bread
Fats 3.3g 38.5g Puff pastry
Vitamin C 0.4mg 0mg Rye bread
Net carbs 42.5g 44.2g Puff pastry
Carbs 48.3g 45.7g Rye bread
Magnesium 40mg 16mg Rye bread
Calcium 73mg 10mg Rye bread
Potassium 166mg 62mg Rye bread
Iron 2.83mg 2.6mg Rye bread
Sugar 3.85g 0.75g Puff pastry
Fiber 5.8g 1.5g Rye bread
Copper 0.186mg 0.115mg Rye bread
Zinc 1.14mg 0.54mg Rye bread
Phosphorus 125mg 60mg Rye bread
Sodium 603mg 253mg Puff pastry
Vitamin A 7IU 1IU Rye bread
Vitamin E 0.33mg 0.55mg Puff pastry
Manganese 0.824mg 0.495mg Rye bread
Selenium 30.9µg 24.5µg Rye bread
Vitamin B1 0.434mg 0.323mg Rye bread
Vitamin B2 0.335mg 0.258mg Rye bread
Vitamin B3 3.805mg 3.8mg Rye bread
Vitamin B5 0.44mg 0mg Rye bread
Vitamin B6 0.075mg 0.019mg Rye bread
Vitamin K 1.2µg 16.3µg Puff pastry
Folate 110µg 55µg Rye bread
Choline 14.6mg 6.2mg Rye bread
Saturated Fat 0.626g 5.502g Rye bread
Monounsaturated Fat 1.311g 8.828g Puff pastry
Polyunsaturated fat 0.799g 22.228g Puff pastry
Tryptophan 0.096mg 0.086mg Rye bread
Threonine 0.255mg 0.198mg Rye bread
Isoleucine 0.319mg 0.275mg Rye bread
Leucine 0.579mg 0.514mg Rye bread
Lysine 0.233mg 0.144mg Rye bread
Methionine 0.139mg 0.131mg Rye bread
Phenylalanine 0.411mg 0.367mg Rye bread
Valine 0.379mg 0.312mg Rye bread
Histidine 0.182mg 0.158mg Rye bread

Which food is preferable for your diet?

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

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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
31%
Rye bread
24%
Puff pastry
Minerals Daily Need Coverage Score
67%
Rye bread
43%
Puff pastry

Comparison summary

Which food is richer in minerals?
Rye bread
Rye bread is relatively richer in minerals
Which food is lower in Saturated Fat?
Rye bread
Rye bread is lower in Saturated Fat (difference - 4.876g)
Which food is richer in vitamins?
Rye bread
Rye bread is relatively richer in vitamins
Which food is lower in Sugar?
Puff pastry
Puff pastry is lower in Sugar (difference - 3.1g)
Which food contains less Sodium?
Puff pastry
Puff pastry contains less Sodium (difference - 350mg)
Which food is lower in glycemic index?
Puff pastry
Puff pastry is lower in glycemic index (difference - 4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Rye bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172684/nutrients
  2. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.