White bread vs. Pastry — In-Depth Nutrition Comparison

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What are the main differences between white bread and pastry?

White bread is richer in calcium, iron, vitamin B1, vitamin B5, folate, and phosphorus, while pastry is higher in fats and vitamin K.
Pastry's daily need coverage for fats is 53% higher.
Pastry is lower in sodium.
White bread has a higher glycemic index (73) than pastry (59).

We used Bread, white, commercially prepared (includes soft bread crumbs) and Puff pastry, frozen, ready-to-bake types in this comparison.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

White bread

Pastry

Contains more MagnesiumMagnesium	+43.8%
Contains more CalciumCalcium	+1340%
Contains more PotassiumPotassium	+106.6%
Contains more IronIron	+41%
Contains more ZincZinc	+39.6%
Contains more PhosphorusPhosphorus	+63.3%

Contains more CopperCopper	+12.9%
Contains less SodiumSodium	-49.2%

~equal in Manganese ~0.488mg

~equal in Selenium ~24.2µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

White bread

Pastry

Contains more Vitamin B1Vitamin B1	+33.9%
Contains more Vitamin B3Vitamin B3	+14.7%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+314.3%
Contains more FolateFolate	+42.3%

Contains more Vitamin EVitamin E	+145.5%
Contains more Vitamin B2Vitamin B2	+16.5%
Contains more Vitamin KVitamin K	+7950%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fats	3.33g	38.1g	53%
Monounsaturated fat	0.599g	21.597g	52%
Saturated fat	0.698g	9.643g	41%
Polyunsaturated fat	1.602g	4.894g	22%
Starch	37.17g		15%
Calories	266kcal	551kcal	14%
Calcium	144mg	10mg	13%
Iron	3.61mg	2.56mg	13%
Vitamin K	0.2µg	16.1µg	13%
Vitamin B1	0.533mg	0.398mg	11%
Vitamin B5	0.536mg	0mg	11%
Sodium	490mg	249mg	10%
Omega-3 (ALA)	0.166g		10%
Folate	111µg	78µg	8%
Fiber	2.7g	1.5g	5%
Phosphorus	98mg	60mg	5%
Vitamin B6	0.087mg	0.021mg	5%
Selenium	22µg	24.2µg	4%
Vitamin B3	4.78mg	4.168mg	4%
Protein	8.85g	7.3g	3%
Vitamin B2	0.243mg	0.283mg	3%
Fructose	2.43g		3%
Magnesium	23mg	16mg	2%
Potassium	126mg	61mg	2%
Zinc	0.74mg	0.53mg	2%
Vitamin E	0.22mg	0.54mg	2%
Manganese	0.536mg	0.488mg	2%
Carbs	49.42g	45.1g	1%
Copper	0.101mg	0.114mg	1%
Choline	14.6mg	6.4mg	1%
Protein per 100 calories	3.3g	1.3g	N/A
Calories per 10 g protein	301kcal	755kcal	N/A
Weight per 100 calories	38g	18g	N/A
Unsaturated / Saturated Fat ratio	3.2	2.7	N/A
Net carbs	46.72g	43.6g	N/A
Sugar	5.67g	0.74g	N/A
Trans fat	0.027g		N/A
Tryptophan		0.085mg	0%
Threonine		0.196mg	0%
Isoleucine		0.272mg	0%
Leucine		0.508mg	0%
Lysine		0.142mg	0%
Methionine		0.129mg	0%
Phenylalanine		0.362mg	0%
Valine		0.308mg	0%
Histidine		0.156mg	0%
Omega-3 (EPA)	0.001g	0g	N/A
Omega-6 (Eicosadienoic acid)	0.002g		N/A