Puff pastry vs. Pop tarts — In-Depth Nutrition Comparison

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What are the differences between puff pastry and pop tarts?

Puff pastry is higher in fats and protein, yet pop tarts are higher in vitamin A, vitamin B6, iron, carbs, zinc, and folate.
Puff pastry's daily need coverage for fats is 39% more.
Puff pastry has 3 times more saturated fat than pop tarts. While puff pastry has 5.502g of saturated fat, pop tarts have only 2.02g.
The glycemic index of puff pastry is lower.

We used Puff pastry, frozen, ready-to-bake, baked and Toaster Pastries, KELLOGG, KELLOGG'S POP TARTS, Blueberry types in this article.

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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

Pop tarts

Contains less SodiumSodium	-36.4%
Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+∞%

Contains more CalciumCalcium	+140%
Contains more PotassiumPotassium	+53.2%
Contains more IronIron	+34.6%
Contains more CopperCopper	+30.4%
Contains more ZincZinc	+135.2%
Contains more PhosphorusPhosphorus	+46.7%

~equal in Magnesium ~16mg

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

Pop tarts

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+11.4%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+27.9%
Contains more Vitamin B6Vitamin B6	+1900%
Contains more FolateFolate	+45.5%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin B3 ~3.8mg

~equal in Vitamin B5 ~0mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	22.228g	4.81g	116%
Selenium	24.5µg		45%
Fats	38.5g	13.3g	39%
Vitamin A	0µg	289µg	32%
Vitamin B6	0.019mg	0.38mg	28%
Manganese	0.495mg		22%
Saturated fat	5.502g	2.02g	16%
Vitamin K	16.3µg		14%
Iron	2.6mg	3.5mg	11%
Carbs	45.7g	68.41g	8%
Calories	558kcal	412kcal	7%
Zinc	0.54mg	1.27mg	7%
Protein	7.4g	4.6g	6%
Sodium	253mg	398mg	6%
Vitamin B2	0.258mg	0.33mg	6%
Folate	55µg	80µg	6%
Monounsaturated fat	8.828g	6.5g	6%
Copper	0.115mg	0.15mg	4%
Phosphorus	60mg	88mg	4%
Vitamin E	0.55mg		4%
Vitamin B1	0.323mg	0.29mg	3%
Fiber	1.5g	1.1g	2%
Calcium	10mg	24mg	1%
Potassium	62mg	95mg	1%
Choline	6.2mg		1%
Protein per 100 calories	1.3g	1.1g	N/A
Calories per 10 g protein	754kcal	896kcal	N/A
Weight per 100 calories	18g	24g	N/A
Unsaturated / Saturated Fat ratio	5.6	5.6	N/A
Net carbs	44.2g	67.31g	N/A
Magnesium	16mg	16mg	0%
Sugar	0.75g	30.9g	N/A
Vitamin B3	3.8mg	3.8mg	0%
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%