Tomato vs. Puff pastry — In-Depth Nutrition Comparison

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Significant differences between tomatoes and puff pastry

Tomatoes have more vitamin A and vitamin C; however, puff pastry is richer in selenium, iron, vitamin B1, vitamin B3, vitamin B2, and manganese.
Puff pastry covers your daily selenium needs 45% more than tomatoes.
Tomatoes contain less sodium.
Puff pastry has a higher glycemic index. The glycemic index of puff pastry is 56, while the glycemic index of tomatoes is 23.

Specific food types used in this comparison are Tomatoes, red, ripe, raw, year round average 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.

Tomato

Puff pastry

Contains more PotassiumPotassium	+282.3%
Contains less SodiumSodium	-98%

Contains more MagnesiumMagnesium	+45.5%
Contains more IronIron	+863%
Contains more CopperCopper	+94.9%
Contains more ZincZinc	+217.6%
Contains more PhosphorusPhosphorus	+150%
Contains more ManganeseManganese	+334.2%
Contains more SeleniumSelenium	+∞%

~equal in Calcium ~10mg

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.

Tomato

Puff pastry

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+321.1%

Contains more Vitamin B1Vitamin B1	+773%
Contains more Vitamin B2Vitamin B2	+1257.9%
Contains more Vitamin B3Vitamin B3	+539.7%
Contains more Vitamin KVitamin K	+106.3%
Contains more FolateFolate	+266.7%

~equal in Vitamin E ~0.55mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Choline ~6.2mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	0.083g	22.228g	148%
Fats	0.2g	38.5g	59%
Selenium	0µg	24.5µg	45%
Iron	0.27mg	2.6mg	29%
Calories	18kcal	558kcal	27%
Saturated fat	0.028g	5.502g	25%
Vitamin B1	0.037mg	0.323mg	24%
Monounsaturated fat	0.031g	8.828g	22%
Vitamin B3	0.594mg	3.8mg	20%
Vitamin B2	0.019mg	0.258mg	18%
Manganese	0.114mg	0.495mg	17%
Vitamin C	13.7mg	0mg	15%
Carbs	3.89g	45.7g	14%
Protein	0.88g	7.4g	13%
Sodium	5mg	253mg	11%
Folate	15µg	55µg	10%
Vitamin K	7.9µg	16.3µg	7%
Copper	0.059mg	0.115mg	6%
Vitamin B6	0.08mg	0.019mg	5%
Potassium	237mg	62mg	5%
Phosphorus	24mg	60mg	5%
Vitamin A	42µg	0µg	5%
Zinc	0.17mg	0.54mg	3%
Fructose	1.37g		2%
Vitamin B5	0.089mg	0mg	2%
Fiber	1.2g	1.5g	1%
Magnesium	11mg	16mg	1%
Net carbs	2.69g	44.2g	N/A
Calcium	10mg	10mg	0%
Sugar	2.63g	0.75g	N/A
Vitamin E	0.54mg	0.55mg	0%
Choline	6.7mg	6.2mg	0%
Tryptophan	0.006mg	0.086mg	0%
Threonine	0.027mg	0.198mg	0%
Isoleucine	0.018mg	0.275mg	0%
Leucine	0.025mg	0.514mg	0%
Lysine	0.027mg	0.144mg	0%
Methionine	0.006mg	0.131mg	0%
Phenylalanine	0.027mg	0.367mg	0%
Valine	0.018mg	0.312mg	0%
Histidine	0.014mg	0.158mg	0%