Rye bread vs. Puff pastry — In-Depth Nutrition Comparison

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Differences between rye bread and puff pastry

Rye bread is higher in fiber, manganese, folate, selenium, phosphorus, and vitamin B1; however, puff pastry is richer in fats and vitamin K.
Puff pastry's daily need coverage for fats is 54% higher.
Rye bread has 4 times more fiber than puff pastry. While rye bread has 5.8g of fiber, puff pastry has only 1.5g.
Puff pastry has less sodium.

The food types used in this comparison are Bread, rye and Puff pastry, frozen, ready-to-bake, baked.

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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.

Rye bread

Puff pastry

Contains more MagnesiumMagnesium	+150%
Contains more CalciumCalcium	+630%
Contains more PotassiumPotassium	+167.7%
Contains more CopperCopper	+61.7%
Contains more ZincZinc	+111.1%
Contains more PhosphorusPhosphorus	+108.3%
Contains more ManganeseManganese	+66.5%
Contains more SeleniumSelenium	+26.1%

Contains less SodiumSodium

-58%

~equal in Iron ~2.6mg

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.

Rye bread

Puff pastry

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+34.4%
Contains more Vitamin B2Vitamin B2	+29.8%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+294.7%
Contains more FolateFolate	+100%

Contains more Vitamin EVitamin E	+66.7%
Contains more Vitamin KVitamin K	+1258.3%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B3 ~3.8mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	0.799g	22.228g	143%
Fats	3.3g	38.5g	54%
Saturated fat	0.626g	5.502g	22%
Monounsaturated fat	1.311g	8.828g	19%
Fiber	5.8g	1.5g	17%
Calories	259kcal	558kcal	15%
Sodium	603mg	253mg	15%
Manganese	0.824mg	0.495mg	14%
Folate	110µg	55µg	14%
Vitamin K	1.2µg	16.3µg	13%
Selenium	30.9µg	24.5µg	12%
Phosphorus	125mg	60mg	9%
Vitamin B1	0.434mg	0.323mg	9%
Vitamin B5	0.44mg	0mg	9%
Copper	0.186mg	0.115mg	8%
Magnesium	40mg	16mg	6%
Calcium	73mg	10mg	6%
Vitamin B2	0.335mg	0.258mg	6%
Zinc	1.14mg	0.54mg	5%
Vitamin B6	0.075mg	0.019mg	4%
Potassium	166mg	62mg	3%
Iron	2.83mg	2.6mg	3%
Protein	8.5g	7.4g	2%
Choline	14.6mg	6.2mg	2%
Carbs	48.3g	45.7g	1%
Vitamin E	0.33mg	0.55mg	1%
Protein per 100 calories	3.3g	1.3g	N/A
Calories per 10 g protein	305kcal	754kcal	N/A
Weight per 100 calories	39g	18g	N/A
Unsaturated / Saturated Fat ratio	3.4	5.6	N/A
Vitamin C	0.4mg	0mg	0%
Net carbs	42.5g	44.2g	N/A
Sugar	3.85g	0.75g	N/A
Vitamin B3	3.805mg	3.8mg	0%
Tryptophan	0.096mg	0.086mg	0%
Threonine	0.255mg	0.198mg	0%
Isoleucine	0.319mg	0.275mg	0%
Leucine	0.579mg	0.514mg	0%
Lysine	0.233mg	0.144mg	0%
Methionine	0.139mg	0.131mg	0%
Phenylalanine	0.411mg	0.367mg	0%
Valine	0.379mg	0.312mg	0%
Histidine	0.182mg	0.158mg	0%