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  6. Zucchini vs. Puff pastry

Zucchini vs. Puff pastry — In-Depth Nutrition Comparison

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How are zucchini and puff pastry different?

  • Zucchini is richer in vitamin C and vitamin B6, while puff pastry is higher in selenium, iron, vitamin B1, vitamin B3, manganese, and vitamin B2.
  • Puff pastry covers your daily need for selenium, 44% more than zucchini.
  • Zucchini is lower in sodium.
  • Puff pastry has a higher glycemic index (56) than zucchini (15).

Squash, summer, zucchini, includes skin, raw and Puff pastry, frozen, ready-to-bake, baked types were used in this article.

Infographic

Zucchini 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
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 +12.5%
Contains more CalciumCalcium +60%
Contains more PotassiumPotassium +321%
Contains less SodiumSodium -96.8%
Contains more IronIron +602.7%
Contains more CopperCopper +117%
Contains more ZincZinc +68.8%
Contains more PhosphorusPhosphorus +57.9%
Contains more ManganeseManganese +179.7%
Contains more SeleniumSelenium +12150%

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +757.9%
Contains more CholineCholine +53.2%
Contains more Vitamin EVitamin E +358.3%
Contains more Vitamin B1Vitamin B1 +617.8%
Contains more Vitamin B2Vitamin B2 +174.5%
Contains more Vitamin B3Vitamin B3 +742.6%
Contains more Vitamin KVitamin K +279.1%
Contains more FolateFolate +129.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Zucchini Puff pastry DV% diff.
Polyunsaturated fat 0.091g 22.228g 148%
Fats 0.32g 38.5g 59%
Selenium 0.2µg 24.5µg 44%
Iron 0.37mg 2.6mg 28%
Calories 17kcal 558kcal 27%
Saturated fat 0.084g 5.502g 25%
Vitamin B1 0.045mg 0.323mg 23%
Monounsaturated fat 0.011g 8.828g 22%
Vitamin B3 0.451mg 3.8mg 21%
Vitamin C 17.9mg 0mg 20%
Manganese 0.177mg 0.495mg 14%
Carbs 3.11g 45.7g 14%
Vitamin B2 0.094mg 0.258mg 13%
Protein 1.21g 7.4g 12%
Sodium 8mg 253mg 11%
Vitamin B6 0.163mg 0.019mg 11%
Vitamin K 4.3µg 16.3µg 10%
Folate 24µg 55µg 8%
Copper 0.053mg 0.115mg 7%
Potassium 261mg 62mg 6%
Vitamin B5 0.204mg 0mg 4%
Vitamin E 0.12mg 0.55mg 3%
Phosphorus 38mg 60mg 3%
Zinc 0.32mg 0.54mg 2%
Fructose 1.38g 2%
Fiber 1g 1.5g 2%
Calcium 16mg 10mg 1%
Choline 9.5mg 6.2mg 1%
Vitamin A 10µg 0µg 1%
Net carbs 2.11g 44.2g N/A
Magnesium 18mg 16mg 0%
Sugar 2.5g 0.75g N/A
Tryptophan 0.01mg 0.086mg 0%
Threonine 0.029mg 0.198mg 0%
Isoleucine 0.044mg 0.275mg 0%
Leucine 0.071mg 0.514mg 0%
Lysine 0.067mg 0.144mg 0%
Methionine 0.018mg 0.131mg 0%
Phenylalanine 0.043mg 0.367mg 0%
Valine 0.054mg 0.312mg 0%
Histidine 0.026mg 0.158mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 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 WaterWater +1180.9%
Contains more ProteinProtein +511.6%
Contains more FatsFats +11931.3%
Contains more CarbsCarbs +1369.5%
Contains more OtherOther +75.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 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 -98.5%
Contains more Mono. FatMonounsaturated fat +80154.5%
Contains more Poly. FatPolyunsaturated fat +24326.4%

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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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.