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Wheat vs. Puff pastry — In-Depth Nutrition Comparison

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What are the differences between wheat and puff pastry?

  • Wheat is richer than puff pastry in selenium, manganese, phosphorus, copper, zinc, vitamin B6, magnesium, vitamin B5, and vitamin B3.
  • Wheat 's daily need coverage for selenium is 118% more.
  • The amount of saturated fat in wheat is lower.

We used Wheat, durum and Puff pastry, frozen, ready-to-bake, baked types in this article.

Infographic

Wheat  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.
Wheat
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 +800%
Contains more CalciumCalcium +240%
Contains more PotassiumPotassium +595.2%
Contains more IronIron +35.4%
Contains more CopperCopper +380.9%
Contains more ZincZinc +670.4%
Contains more PhosphorusPhosphorus +746.7%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +508.5%
Contains more SeleniumSelenium +264.9%

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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
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 B1Vitamin B1 +29.7%
Contains more Vitamin B3Vitamin B3 +77.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +2105.3%
Contains more Vitamin B2Vitamin B2 +113.2%
Contains more FolateFolate +27.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Puff pastry DV% diff.
Polyunsaturated fat 0.978g 22.228g 142%
Selenium 89.4µg 24.5µg 118%
Manganese 3.012mg 0.495mg 109%
Phosphorus 508mg 60mg 64%
Fats 2.47g 38.5g 55%
Copper 0.553mg 0.115mg 49%
Zinc 4.16mg 0.54mg 33%
Vitamin B6 0.419mg 0.019mg 31%
Magnesium 144mg 16mg 30%
Saturated fat 0.454g 5.502g 23%
Monounsaturated fat 0.344g 8.828g 21%
Vitamin B5 0.935mg 0mg 19%
Vitamin B3 6.738mg 3.8mg 18%
Vitamin K 16.3µg 14%
Protein 13.68g 7.4g 13%
Iron 3.52mg 2.6mg 12%
Calories 339kcal 558kcal 11%
Vitamin B2 0.121mg 0.258mg 11%
Sodium 2mg 253mg 11%
Potassium 431mg 62mg 11%
Vitamin B1 0.419mg 0.323mg 8%
Carbs 71.13g 45.7g 8%
Fiber 1.5g 6%
Vitamin E 0.55mg 4%
Folate 43µg 55µg 3%
Calcium 34mg 10mg 2%
Choline 6.2mg 1%
Net carbs 71.13g 44.2g N/A
Sugar 0.75g N/A
Tryptophan 0.176mg 0.086mg 0%
Threonine 0.366mg 0.198mg 0%
Isoleucine 0.533mg 0.275mg 0%
Leucine 0.934mg 0.514mg 0%
Lysine 0.303mg 0.144mg 0%
Methionine 0.221mg 0.131mg 0%
Phenylalanine 0.681mg 0.367mg 0%
Valine 0.594mg 0.312mg 0%
Histidine 0.322mg 0.158mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 +84.9%
Contains more CarbsCarbs +55.6%
Contains more WaterWater +47.8%
Contains more OtherOther +78%
Contains more FatsFats +1458.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 -91.7%
Contains more Mono. FatMonounsaturated fat +2466.3%
Contains more Poly. FatPolyunsaturated fat +2172.8%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.