Walnut vs. Puff pastry — In-Depth Nutrition Comparison
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What are the main differences between walnut and puff pastry?
- Walnut is richer in copper, manganese, phosphorus, vitamin B6, magnesium, zinc, fiber, and vitamin B5, yet puff pastry is richer in selenium and vitamin B3.
- Walnut's daily need coverage for copper is 163% higher.
- Walnut has a lower glycemic index than puff pastry.
We used Nuts, walnuts, english and Puff pastry, frozen, ready-to-bake, baked types in this comparison.
Infographic
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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.
| Contains more MagnesiumMagnesium | +887.5% |
| Contains more CalciumCalcium | +880% |
| Contains more PotassiumPotassium | +611.3% |
| Contains more IronIron | +11.9% |
| Contains more CopperCopper | +1279.1% |
| Contains more ZincZinc | +472.2% |
| Contains more PhosphorusPhosphorus | +476.7% |
| Contains less SodiumSodium | -99.2% |
| Contains more ManganeseManganese | +589.7% |
| Contains more SeleniumSelenium | +400% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +27.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +2726.3% |
| Contains more FolateFolate | +78.2% |
| Contains more CholineCholine | +532.3% |
| Contains more Vitamin B2Vitamin B2 | +72% |
| Contains more Vitamin B3Vitamin B3 | +237.8% |
| Contains more Vitamin KVitamin K | +503.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 47.174g | 22.228g | 166% |
| Copper | 1.586mg | 0.115mg | 163% |
| Manganese | 3.414mg | 0.495mg | 127% |
| Fats | 65.21g | 38.5g | 41% |
| Phosphorus | 346mg | 60mg | 41% |
| Vitamin B6 | 0.537mg | 0.019mg | 40% |
| Selenium | 4.9µg | 24.5µg | 36% |
| Magnesium | 158mg | 16mg | 34% |
| Zinc | 3.09mg | 0.54mg | 23% |
| Fiber | 6.7g | 1.5g | 21% |
| Vitamin B3 | 1.125mg | 3.8mg | 17% |
| Protein | 15.23g | 7.4g | 16% |
| Vitamin B5 | 0.57mg | 0mg | 11% |
| Folate | 98µg | 55µg | 11% |
| Potassium | 441mg | 62mg | 11% |
| Sodium | 2mg | 253mg | 11% |
| Vitamin K | 2.7µg | 16.3µg | 11% |
| Carbs | 13.71g | 45.7g | 11% |
| Calcium | 98mg | 10mg | 9% |
| Vitamin B2 | 0.15mg | 0.258mg | 8% |
| Choline | 39.2mg | 6.2mg | 6% |
| Calories | 654kcal | 558kcal | 5% |
| Iron | 2.91mg | 2.6mg | 4% |
| Saturated fat | 6.126g | 5.502g | 3% |
| Vitamin B1 | 0.341mg | 0.323mg | 2% |
| Vitamin C | 1.3mg | 0mg | 1% |
| Vitamin E | 0.7mg | 0.55mg | 1% |
| Net carbs | 7.01g | 44.2g | N/A |
| Sugar | 2.61g | 0.75g | N/A |
| Starch | 0.06g | 0% | |
| Vitamin A | 1µg | 0µg | 0% |
| Monounsaturated fat | 8.933g | 8.828g | 0% |
| Tryptophan | 0.17mg | 0.086mg | 0% |
| Threonine | 0.596mg | 0.198mg | 0% |
| Isoleucine | 0.625mg | 0.275mg | 0% |
| Leucine | 1.17mg | 0.514mg | 0% |
| Lysine | 0.424mg | 0.144mg | 0% |
| Methionine | 0.236mg | 0.131mg | 0% |
| Phenylalanine | 0.711mg | 0.367mg | 0% |
| Valine | 0.753mg | 0.312mg | 0% |
| Histidine | 0.391mg | 0.158mg | 0% |
| Fructose | 0.09g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
Protein:
7.4 g
Fats:
38.5 g
Carbs:
45.7 g
Water:
7.4 g
Other:
1 g
| Contains more ProteinProtein | +105.8% |
| Contains more FatsFats | +69.4% |
| Contains more OtherOther | +78% |
| Contains more CarbsCarbs | +233.3% |
| Contains more WaterWater | +81.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
6.126 g
Monounsaturated fat:
Mono. Fat
8.933 g
Polyunsaturated fat:
Poly. Fat
47.174 g
Saturated fat:
Sat. Fat
5.502 g
Monounsaturated fat:
Mono. Fat
8.828 g
Polyunsaturated fat:
Poly. Fat
22.228 g
| Contains more Poly. FatPolyunsaturated fat | +112.2% |
| Contains less Sat. FatSaturated fat | -10.2% |
~equal in
Monounsaturated fat
~8.828g
