Puff pastry vs. Crouton — In-Depth Nutrition Comparison

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Summary of differences between puff pastry and crouton

Puff pastry has more fats, while crouton has more vitamin B1, selenium, folate, iron, fiber, protein, and vitamin B3.
Puff pastry covers your daily need for fats 49% more than crouton.
Puff pastry contains 4 times more saturated fat than crouton. While puff pastry contains 5.502g of saturated fat, crouton contains only 1.51g.
Puff pastry has a lower glycemic index. The glycemic index of puff pastry is 56, while the glycemic index of crouton is 72.

These are the specific foods used in this comparison Puff pastry, frozen, ready-to-bake, baked and Croutons, plain.

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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.

Puff pastry

Crouton

Contains less SodiumSodium

-63.8%

Contains more MagnesiumMagnesium	+93.8%
Contains more CalciumCalcium	+660%
Contains more PotassiumPotassium	+100%
Contains more IronIron	+56.9%
Contains more CopperCopper	+41.7%
Contains more ZincZinc	+64.8%
Contains more PhosphorusPhosphorus	+91.7%
Contains more SeleniumSelenium	+53.1%

~equal in Manganese ~0.5mg

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.

Puff pastry

Crouton

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B1Vitamin B1	+92.9%
Contains more Vitamin B3Vitamin B3	+43.1%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+36.8%
Contains more FolateFolate	+140%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin A ~0µg

~equal in Vitamin B2 ~0.272mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	22.228g	1.273g	140%
Fats	38.5g	6.6g	49%
Vitamin B1	0.323mg	0.623mg	25%
Selenium	24.5µg	37.5µg	24%
Iron	2.6mg	4.08mg	19%
Sodium	253mg	698mg	19%
Folate	55µg	132µg	19%
Saturated fat	5.502g	1.51g	18%
Fiber	1.5g	5.1g	14%
Vitamin K	16.3µg		14%
Monounsaturated fat	8.828g	3.059g	14%
Vitamin B3	3.8mg	5.439mg	10%
Protein	7.4g	11.9g	9%
Carbs	45.7g	73.5g	9%
Vitamin B5	0mg	0.429mg	9%
Calories	558kcal	407kcal	8%
Phosphorus	60mg	115mg	8%
Calcium	10mg	76mg	7%
Copper	0.115mg	0.163mg	5%
Magnesium	16mg	31mg	4%
Vitamin E	0.55mg		4%
Zinc	0.54mg	0.89mg	3%
Potassium	62mg	124mg	2%
Vitamin B2	0.258mg	0.272mg	1%
Vitamin B6	0.019mg	0.026mg	1%
Choline	6.2mg		1%
Protein per 100 calories	1.3g	2.9g	N/A
Calories per 10 g protein	754kcal	342kcal	N/A
Weight per 100 calories	18g	25g	N/A
Unsaturated / Saturated Fat ratio	5.6	2.9	N/A
Net carbs	44.2g	68.4g	N/A
Sugar	0.75g		N/A
Manganese	0.495mg	0.5mg	0%
Tryptophan	0.086mg	0.14mg	0%
Threonine	0.198mg	0.337mg	0%
Isoleucine	0.275mg	0.456mg	0%
Leucine	0.514mg	0.832mg	0%
Lysine	0.144mg	0.278mg	0%
Methionine	0.131mg	0.211mg	0%
Phenylalanine	0.367mg	0.586mg	0%
Valine	0.312mg	0.514mg	0%
Histidine	0.158mg	0.255mg	0%