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  6. Yogurt vs. Puff pastry

Yogurt vs. Puff pastry — In-Depth Nutrition Comparison

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What are the differences between yogurt and puff pastry?

  • Yogurt is higher in vitamin B12, yet puff pastry is higher in iron, selenium, vitamin B1, vitamin B3, manganese, vitamin K, folate, and copper.
  • Puff pastry's daily need coverage for iron is 32% more.
  • The amount of saturated fat in yogurt is lower.
  • The glycemic index of yogurt is lower.

We used Yogurt, Greek, plain, nonfat and Puff pastry, frozen, ready-to-bake, baked types in this article.

Infographic

Yogurt 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.
Yogurt
Yogurt
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
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 CalciumCalcium +1000%
Contains more PotassiumPotassium +127.4%
Contains more PhosphorusPhosphorus +125%
Contains less SodiumSodium -85.8%
Contains more MagnesiumMagnesium +45.5%
Contains more IronIron +3614.3%
Contains more CopperCopper +576.5%
Contains more ManganeseManganese +5400%
Contains more SeleniumSelenium +152.6%
~equal in Zinc ~0.54mg

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.
Yogurt
Yogurt
5
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
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 AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +231.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +143.5%
Contains more Vitamin EVitamin E +5400%
Contains more Vitamin B1Vitamin B1 +1304.3%
Contains more Vitamin B3Vitamin B3 +1726.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +685.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.258mg

All nutrients comparison - raw data values

Nutrient Yogurt Puff pastry DV% diff.
Polyunsaturated fat 0.012g 22.228g 148%
Fats 0.39g 38.5g 59%
Iron 0.07mg 2.6mg 32%
Vitamin B12 0.75µg 0µg 31%
Selenium 9.7µg 24.5µg 27%
Calories 59kcal 558kcal 25%
Vitamin B1 0.023mg 0.323mg 25%
Saturated fat 0.117g 5.502g 24%
Monounsaturated fat 0.053g 8.828g 22%
Vitamin B3 0.208mg 3.8mg 22%
Manganese 0.009mg 0.495mg 21%
Carbs 3.6g 45.7g 14%
Vitamin K 0µg 16.3µg 14%
Folate 7µg 55µg 12%
Copper 0.017mg 0.115mg 11%
Phosphorus 135mg 60mg 11%
Calcium 110mg 10mg 10%
Sodium 36mg 253mg 9%
Vitamin B5 0.331mg 0mg 7%
Fiber 0g 1.5g 6%
Protein 10.19g 7.4g 6%
Vitamin E 0.01mg 0.55mg 4%
Vitamin B6 0.063mg 0.019mg 3%
Potassium 141mg 62mg 2%
Vitamin B2 0.278mg 0.258mg 2%
Choline 15.1mg 6.2mg 2%
Cholesterol 5mg 0mg 2%
Magnesium 11mg 16mg 1%
Net carbs 3.6g 44.2g N/A
Sugar 3.24g 0.75g N/A
Zinc 0.52mg 0.54mg 0%
Vitamin A 1µg 0µg 0%
Trans fat 0.006g 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%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
Yogurt
2
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 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 +37.7%
Contains more WaterWater +1050%
Contains more FatsFats +9771.8%
Contains more CarbsCarbs +1169.4%
Contains more OtherOther +38.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 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 -97.9%
Contains more Mono. FatMonounsaturated fat +16556.6%
Contains more Poly. FatPolyunsaturated fat +185133.3%

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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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.