Rye vs. Puff pastry — In-Depth Nutrition Comparison

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Summary of differences between rye and puff pastry

Rye has more manganese, fiber, phosphorus, vitamin B5, copper, magnesium, vitamin B6, and zinc, while puff pastry has more selenium.
Rye covers your daily need for manganese, 91% more than puff pastry.
The amount of saturated fat in rye is lower.
Rye has a lower glycemic index. The glycemic index of rye is 34, while the glycemic index of puff pastry is 56.

These are the specific foods used in this comparison Rye grain and Puff pastry, frozen, ready-to-bake, baked.

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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.

Rye

Puff pastry

Contains more MagnesiumMagnesium	+587.5%
Contains more CalciumCalcium	+140%
Contains more PotassiumPotassium	+722.6%
Contains more CopperCopper	+219.1%
Contains more ZincZinc	+390.7%
Contains more PhosphorusPhosphorus	+453.3%
Contains less SodiumSodium	-99.2%
Contains more ManganeseManganese	+420.6%

Contains more SeleniumSelenium

+76.3%

~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.

Rye

Puff pastry

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+54.5%
Contains more Vitamin B3Vitamin B3	+12.4%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+1447.4%
Contains more CholineCholine	+390.3%

Contains more Vitamin KVitamin K	+176.3%
Contains more FolateFolate	+44.7%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.323mg

~equal in Vitamin B2 ~0.258mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	0.767g	22.228g	143%
Manganese	2.577mg	0.495mg	91%
Fats	1.63g	38.5g	57%
Fiber	15.1g	1.5g	54%
Phosphorus	332mg	60mg	39%
Vitamin B5	1.456mg	0mg	29%
Copper	0.367mg	0.115mg	28%
Saturated fat	0.197g	5.502g	24%
Monounsaturated fat	0.208g	8.828g	22%
Magnesium	110mg	16mg	22%
Vitamin B6	0.294mg	0.019mg	21%
Zinc	2.65mg	0.54mg	19%
Selenium	13.9µg	24.5µg	19%
Potassium	510mg	62mg	13%
Sodium	2mg	253mg	11%
Calories	338kcal	558kcal	11%
Carbs	75.86g	45.7g	10%
Vitamin K	5.9µg	16.3µg	9%
Protein	10.34g	7.4g	6%
Choline	30.4mg	6.2mg	4%
Folate	38µg	55µg	4%
Vitamin B3	4.27mg	3.8mg	3%
Vitamin E	0.85mg	0.55mg	2%
Vitamin B2	0.251mg	0.258mg	1%
Vitamin B1	0.316mg	0.323mg	1%
Calcium	24mg	10mg	1%
Net carbs	60.76g	44.2g	N/A
Iron	2.63mg	2.6mg	0%
Sugar	0.98g	0.75g	N/A
Vitamin A	1µg	0µg	0%
Tryptophan	0.108mg	0.086mg	0%
Threonine	0.289mg	0.198mg	0%
Isoleucine	0.208mg	0.275mg	0%
Leucine	0.563mg	0.514mg	0%
Lysine	0.286mg	0.144mg	0%
Methionine	0.153mg	0.131mg	0%
Phenylalanine	0.435mg	0.367mg	0%
Valine	0.317mg	0.312mg	0%
Histidine	0.189mg	0.158mg	0%
Fructose	0.11g		0%