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Cornmeal vs. Pretzel — In-Depth Nutrition Comparison

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How are Cornmeal and Pretzel different?

  • Cornmeal is higher in Selenium, Folate, Vitamin B1, and Vitamin B6, however, Pretzel is richer in Manganese, and Copper.
  • Daily need coverage for Sodium from Pretzel is 54% higher.
  • Cornmeal contains 2 times more Vitamin B6 than Pretzel. While Cornmeal contains 0.182mg of Vitamin B6, Pretzel contains only 0.074mg.
  • Cornmeal has less Sodium.

Cornmeal, degermed, enriched, yellow and Snacks, pretzels, hard, plain, salted are the varieties used in this article.

Infographic

Cornmeal vs Pretzel 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.
Contains more Magnesium +10.3%
Contains less Sodium -99.4%
Contains more Selenium +138.6%
Contains more Calcium +800%
Contains more Phosphorus +29.3%
Contains more Potassium +57%
Contains more Zinc +57.6%
Contains more Copper +105.3%
Contains more Manganese +483.3%
Equal in Iron - 4.58
Equal in Magnesium - 29
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 172% 21% 55% 20% 162% 29% 53% 133% 24%
Contains more Magnesium +10.3%
Contains less Sodium -99.4%
Contains more Selenium +138.6%
Contains more Calcium +800%
Contains more Phosphorus +29.3%
Contains more Potassium +57%
Contains more Zinc +57.6%
Contains more Copper +105.3%
Contains more Manganese +483.3%
Equal in Iron - 4.58
Equal in Magnesium - 29

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +30%
Contains more Vitamin B2 +15.1%
Contains more Vitamin B6 +145.9%
Contains more Folate +25.9%
Contains more Vitamin E +291.7%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +34.2%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 5.27
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 10% 0% 7% 106% 77% 99% 20% 18% 125% 0% 7%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +30%
Contains more Vitamin B2 +15.1%
Contains more Vitamin B6 +145.9%
Contains more Folate +25.9%
Contains more Vitamin E +291.7%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +34.2%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 5.27

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +257.2%
Contains more Protein +41.2%
Contains more Fats +67.4%
Contains more Other +588.2%
Equal in Carbs - 80.39
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
10% 3% 80% 3% 4%
Protein: 10.04 g
Fats: 2.93 g
Carbs: 80.39 g
Water: 3.13 g
Other: 3.51 g
Contains more Water +257.2%
Contains more Protein +41.2%
Contains more Fats +67.4%
Contains more Other +588.2%
Equal in Carbs - 80.39

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -43.7%
Contains more Monounsaturated Fat +86.4%
Contains more Polyunsaturated fat +55.9%
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
16% 30% 54%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g
Contains less Saturated Fat -43.7%
Contains more Monounsaturated Fat +86.4%
Contains more Polyunsaturated fat +55.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Glucose +23.2%
Contains more Fructose +82.4%
Contains more Maltose +484.2%
Equal in Starch - 72.58
98%
Starch: 73.3 g
Sucrose: 0.68 g
Glucose: 0.56 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0 g
97%
Starch: 72.58 g
Sucrose: 0 g
Glucose: 0.69 g
Fructose: 0.31 g
Lactose: 0 g
Maltose: 1.11 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +23.2%
Contains more Fructose +82.4%
Contains more Maltose +484.2%
Equal in Starch - 72.58

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cornmeal Pretzel
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cornmeal Pretzel Opinion
Net carbs 75.55g 76.99g Pretzel
Protein 7.11g 10.04g Pretzel
Fats 1.75g 2.93g Pretzel
Carbs 79.45g 80.39g Pretzel
Calories 370kcal 384kcal Pretzel
Starch 73.3g 72.58g Cornmeal
Fructose 0.17g 0.31g Pretzel
Sugar 1.61g 2.21g Cornmeal
Fiber 3.9g 3.4g Cornmeal
Calcium 3mg 27mg Pretzel
Iron 4.36mg 4.58mg Pretzel
Magnesium 32mg 29mg Cornmeal
Phosphorus 99mg 128mg Pretzel
Potassium 142mg 223mg Pretzel
Sodium 7mg 1240mg Cornmeal
Zinc 0.66mg 1.04mg Pretzel
Copper 0.076mg 0.156mg Pretzel
Manganese 0.174mg 1.015mg Pretzel
Selenium 10.5µg 4.4µg Cornmeal
Vitamin A 214IU 0IU Cornmeal
Vitamin A RAE 11µg 0µg Cornmeal
Vitamin E 0.12mg 0.47mg Pretzel
Vitamin C 0mg 2.1mg Pretzel
Vitamin B1 0.551mg 0.424mg Cornmeal
Vitamin B2 0.382mg 0.332mg Cornmeal
Vitamin B3 4.968mg 5.27mg Pretzel
Vitamin B5 0.24mg 0.322mg Pretzel
Vitamin B6 0.182mg 0.074mg Cornmeal
Folate 209µg 166µg Cornmeal
Vitamin K 0µg 2.8µg Pretzel
Tryptophan 0.038mg 0.097mg Pretzel
Threonine 0.172mg 0.25mg Pretzel
Isoleucine 0.242mg 0.407mg Pretzel
Leucine 1.006mg 0.757mg Cornmeal
Lysine 0.105mg 0.257mg Pretzel
Methionine 0.162mg 0.177mg Pretzel
Phenylalanine 0.366mg 0.52mg Pretzel
Valine 0.337mg 0.48mg Pretzel
Histidine 0.172mg 0.22mg Pretzel
Trans Fat 0g 0.004g Cornmeal
Saturated Fat 0.22g 0.391g Cornmeal
Monounsaturated Fat 0.39g 0.727g Pretzel
Polyunsaturated fat 0.828g 1.291g Pretzel
Omega-6 - Linoleic acid 1.223g Pretzel
Omega-6 - Gamma-linoleic acid 0g 0.001g Pretzel
Omega-3 - ALA 0.063g Pretzel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal Pretzel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
46%
Cornmeal
39%
Pretzel
Minerals Daily Need Coverage Score
37%
Cornmeal
67%
Pretzel

Comparison summary

Which food is richer in minerals?
Pretzel
Pretzel is relatively richer in minerals
Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 0.6g)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 1233mg)
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 0.171g)
Which food is lower in glycemic index?
Cornmeal
Cornmeal is lower in glycemic index (difference - 15)
Which food is cheaper?
Cornmeal
Cornmeal is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/nutrients
  2. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/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.