Pastry vs. Almonds — In-Depth Nutrition Comparison

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How are pastry and almonds different?

Pastry is richer in selenium, while almonds are higher in vitamin E, copper, manganese, vitamin B2, magnesium, phosphorus, fiber, and calcium.
Almonds cover your daily need for vitamin E, 167% more than pastry.
Pastry contains 6 times more selenium than almonds. Pastry contains 24.2µg of selenium, while almonds contain 4.1µg.
Almonds are lower in saturated fat.
Pastry has a higher glycemic index (59) than almonds (0).

Puff pastry, frozen, ready-to-bake and Nuts, almonds types were used in this article.

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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.

Pastry

Almonds

Contains more SeleniumSelenium

+490.2%

Contains more MagnesiumMagnesium	+1587.5%
Contains more CalciumCalcium	+2590%
Contains more PotassiumPotassium	+1101.6%
Contains more IronIron	+44.9%
Contains more CopperCopper	+804.4%
Contains more ZincZinc	+488.7%
Contains more PhosphorusPhosphorus	+701.7%
Contains less SodiumSodium	-99.6%
Contains more ManganeseManganese	+346.5%

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.

Pastry

Almonds

Contains more Vitamin B1Vitamin B1	+94.1%
Contains more Vitamin B3Vitamin B3	+15.2%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+77.3%

Contains more Vitamin EVitamin E	+4646.3%
Contains more Vitamin B2Vitamin B2	+302.1%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+552.4%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E	0.54mg	25.63mg	167%
Copper	0.114mg	1.031mg	102%
Manganese	0.488mg	2.179mg	74%
Vitamin B2	0.283mg	1.138mg	66%
Magnesium	16mg	270mg	60%
Phosphorus	60mg	481mg	60%
Polyunsaturated fat	4.894g	12.329g	50%
Fiber	1.5g	12.5g	44%
Selenium	24.2µg	4.1µg	37%
Protein	7.3g	21.15g	28%
Saturated fat	9.643g	3.802g	27%
Calcium	10mg	269mg	26%
Monounsaturated fat	21.597g	31.551g	25%
Zinc	0.53mg	3.12mg	24%
Potassium	61mg	733mg	20%
Fats	38.1g	49.93g	18%
Vitamin B1	0.398mg	0.205mg	16%
Iron	2.56mg	3.71mg	14%
Vitamin K	16.1µg	0µg	13%
Sodium	249mg	1mg	11%
Vitamin B5	0mg	0.471mg	9%
Vitamin B6	0.021mg	0.137mg	9%
Folate	78µg	44µg	9%
Carbs	45.1g	21.55g	8%
Choline	6.4mg	52.1mg	8%
Vitamin B3	4.168mg	3.618mg	3%
Calories	551kcal	579kcal	1%
Protein per 100 calories	1.3g	3.7g	N/A
Calories per 10 g protein	755kcal	274kcal	N/A
Weight per 100 calories	18g	17g	N/A
Unsaturated / Saturated Fat ratio	2.7	12	N/A
Net carbs	43.6g	9.05g	N/A
Sugar	0.74g	4.35g	N/A
Starch		0.72g	0%
Trans fat		0.015g	N/A
Tryptophan	0.085mg	0.211mg	0%
Threonine	0.196mg	0.601mg	0%
Isoleucine	0.272mg	0.751mg	0%
Leucine	0.508mg	1.473mg	0%
Lysine	0.142mg	0.568mg	0%
Methionine	0.129mg	0.157mg	0%
Phenylalanine	0.362mg	1.132mg	0%
Valine	0.308mg	0.855mg	0%
Histidine	0.156mg	0.539mg	0%
Fructose		0.11g	0%
Omega-3 - ALA		0.003g	N/A
Omega-6 - Eicosadienoic acid		0.002g	N/A
Omega-6 - Linoleic acid		12.32g	N/A