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Agave nectar vs. Puff pastry — In-Depth Nutrition Comparison

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Summary of differences between agave nectar and puff pastry

  • Agave nectar has more vitamin C and vitamin B6, while puff pastry has more selenium, iron, manganese, vitamin B3, vitamin B1, and copper.
  • Puff pastry covers your daily need for selenium, 41% more than agave nectar.
  • The amount of sodium in agave nectar is lower.
  • Agave nectar has a lower glycemic index. The glycemic index of agave nectar is 13, while the glycemic index of puff pastry is 56.

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

Infographic

Agave nectar 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 0.71% 0.3% 0.35% 3.4% 3% 0.27% 0.43% 0.52% 0.65% 9.3%
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 less SodiumSodium -98.4%
Contains more MagnesiumMagnesium +1500%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +1450%
Contains more IronIron +2788.9%
Contains more CopperCopper +1177.8%
Contains more ZincZinc +5300%
Contains more PhosphorusPhosphorus +5900%
Contains more ManganeseManganese +9800%
Contains more SeleniumSelenium +1341.2%

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 57% 2.7% 20% 0% 31% 38% 13% 0% 54% 0% 56% 23% 7.3%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +78.2%
Contains more Vitamin B6Vitamin B6 +1131.6%
Contains more Vitamin KVitamin K +38%
Contains more CholineCholine +114.5%
Contains more Vitamin B1Vitamin B1 +164.8%
Contains more Vitamin B2Vitamin B2 +56.4%
Contains more Vitamin B3Vitamin B3 +451.5%
Contains more FolateFolate +83.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
76% 23%
Protein: 0.09 g
Fats: 0.45 g
Carbs: 76.37 g
Water: 22.94 g
Other: 0.15 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 CarbsCarbs +67.1%
Contains more WaterWater +210%
Contains more ProteinProtein +8122.2%
Contains more FatsFats +8455.6%
Contains more OtherOther +566.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Agave nectar Puff pastry DV% diff.
Polyunsaturated fat 0g 22.228g 148%
Fructose 55.6g 70%
Fats 0.45g 38.5g 59%
Selenium 1.7µg 24.5µg 41%
Iron 0.09mg 2.6mg 31%
Saturated fat 0g 5.502g 25%
Monounsaturated fat 0g 8.828g 22%
Manganese 0.005mg 0.495mg 21%
Vitamin C 17mg 0mg 19%
Vitamin B3 0.689mg 3.8mg 19%
Vitamin B6 0.234mg 0.019mg 17%
Vitamin B1 0.122mg 0.323mg 17%
Protein 0.09g 7.4g 15%
Copper 0.009mg 0.115mg 12%
Calories 310kcal 558kcal 12%
Sodium 4mg 253mg 11%
Carbs 76.37g 45.7g 10%
Phosphorus 1mg 60mg 8%
Vitamin B2 0.165mg 0.258mg 7%
Folate 30µg 55µg 6%
Vitamin K 22.5µg 16.3µg 5%
Fiber 0.2g 1.5g 5%
Zinc 0.01mg 0.54mg 5%
Magnesium 1mg 16mg 4%
Vitamin E 0.98mg 0.55mg 3%
Potassium 4mg 62mg 2%
Calcium 1mg 10mg 1%
Vitamin A 8µg 0µg 1%
Choline 13.3mg 6.2mg 1%
Net carbs 76.17g 44.2g N/A
Sugar 68.03g 0.75g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Agave nectar 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
23%
Agave nectar
24%
Puff pastry
Minerals Daily Need Coverage Score
2%
Agave nectar
43%
Puff pastry

Comparison summary

Which food is lower in Sugar?
Puff pastry
Puff pastry is lower in Sugar (difference - 67.28g)
Which food is cheaper?
Puff pastry
Puff pastry is cheaper (difference - $2)
Which food is richer in minerals?
Puff pastry
Puff pastry is relatively richer in minerals
Which food contains less Sodium?
Agave nectar
Agave nectar contains less Sodium (difference - 249mg)
Which food is lower in Saturated fat?
Agave nectar
Agave nectar is lower in Saturated fat (difference - 5.502g)
Which food is lower in glycemic index?
Agave nectar
Agave nectar is lower in glycemic index (difference - 43)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Agave nectar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170277/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.