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  6. Miso vs. Pretzel

Miso vs. Pretzel — In-Depth Nutrition Comparison

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How are Miso and Pretzel different?

  • Miso is higher in Copper, Vitamin K, Zinc, Vitamin B6, and Fiber, however, Pretzel is richer in Folate, Vitamin B3, Vitamin B1, and Iron.
  • Daily need coverage for Sodium from Miso is 108% higher.
  • Miso contains 10 times more Vitamin K than Pretzel. While Miso contains 29.3µg of Vitamin K, Pretzel contains only 2.8µg.
  • Pretzel has less Sodium.

Miso and Snacks, pretzels, hard, plain, salted are the varieties used in this article.

Infographic

Miso 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.
Miso
Miso
6
:
4
Pretzel
Pretzel
Contains more Calcium +111.1%
Contains more Magnesium +65.5%
Contains more Phosphorus +24.2%
Contains more Zinc +146.2%
Contains more Copper +169.2%
Contains more Selenium +59.1%
Contains more Iron +83.9%
Contains less Sodium -66.7%
Contains more Manganese +18.2%
Equal in Potassium - 223
Miso
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 94% 35% 69% 19% 487% 70% 140% 113% 39%
Pretzel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 172% 21% 55% 20% 162% 29% 53% 133% 24%
Contains more Calcium +111.1%
Contains more Magnesium +65.5%
Contains more Phosphorus +24.2%
Contains more Zinc +146.2%
Contains more Copper +169.2%
Contains more Selenium +59.1%
Contains more Iron +83.9%
Contains less Sodium -66.7%
Contains more Manganese +18.2%
Equal in Potassium - 223

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.
Miso
Miso
5
:
6
Pretzel
Pretzel
Contains more Vitamin A +∞%
Contains more Vitamin B6 +168.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +946.4%
Contains more Vitamin E +4600%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +332.7%
Contains more Vitamin B2 +42.5%
Contains more Vitamin B3 +481.7%
Contains more Folate +773.7%
Equal in Vitamin B5 - 0.322
Miso
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 0% 25% 54% 17% 21% 46% 15% 10% 74%
Pretzel
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 B6 +168.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +946.4%
Contains more Vitamin E +4600%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +332.7%
Contains more Vitamin B2 +42.5%
Contains more Vitamin B3 +481.7%
Contains more Folate +773.7%
Equal in Vitamin B5 - 0.322

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Miso
Miso
4
:
1
Pretzel
Pretzel
Contains more Protein +27.4%
Contains more Fats +105.1%
Contains more Water +1274.4%
Contains more Other +265%
Contains more Carbs +216.9%
Miso
13% 6% 25% 43% 13%
Protein: 12.79 g
Fats: 6.01 g
Carbs: 25.37 g
Water: 43.02 g
Other: 12.81 g
Pretzel
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 Protein +27.4%
Contains more Fats +105.1%
Contains more Water +1274.4%
Contains more Other +265%
Contains more Carbs +216.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Miso
Miso
2
:
1
Pretzel
Pretzel
Contains more Monounsaturated Fat +53.8%
Contains more Polyunsaturated fat +123.4%
Contains less Saturated Fat -61.9%
Miso
20% 22% 57%
Saturated Fat: 1.025 g
Monounsaturated Fat: 1.118 g
Polyunsaturated fat: 2.884 g
Pretzel
16% 30% 54%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g
Contains more Monounsaturated Fat +53.8%
Contains more Polyunsaturated fat +123.4%
Contains less Saturated Fat -61.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Miso
Miso
1
:
3
Pretzel
Pretzel
Contains more Fructose +1835.5%
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Maltose +455%
Miso
97% 3%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 6 g
Lactose: 0 g
Maltose: 0.2 g
Galactose: 0 g
Pretzel
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 Fructose +1835.5%
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Maltose +455%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Miso Pretzel Opinion
Net carbs 19.97g 76.99g Pretzel
Protein 12.79g 10.04g Miso
Fats 6.01g 2.93g Miso
Carbs 25.37g 80.39g Pretzel
Calories 198kcal 384kcal Pretzel
Starch 72.58g Pretzel
Fructose 6g 0.31g Miso
Sugar 6.2g 2.21g Pretzel
Fiber 5.4g 3.4g Miso
Calcium 57mg 27mg Miso
Iron 2.49mg 4.58mg Pretzel
Magnesium 48mg 29mg Miso
Phosphorus 159mg 128mg Miso
Potassium 210mg 223mg Pretzel
Sodium 3728mg 1240mg Pretzel
Zinc 2.56mg 1.04mg Miso
Copper 0.42mg 0.156mg Miso
Manganese 0.859mg 1.015mg Pretzel
Selenium 7µg 4.4µg Miso
Vitamin A 87IU 0IU Miso
Vitamin A RAE 4µg 0µg Miso
Vitamin E 0.01mg 0.47mg Pretzel
Vitamin C 0mg 2.1mg Pretzel
Vitamin B1 0.098mg 0.424mg Pretzel
Vitamin B2 0.233mg 0.332mg Pretzel
Vitamin B3 0.906mg 5.27mg Pretzel
Vitamin B5 0.337mg 0.322mg Miso
Vitamin B6 0.199mg 0.074mg Miso
Folate 19µg 166µg Pretzel
Vitamin B12 0.08µg 0µg Miso
Vitamin K 29.3µg 2.8µg Miso
Tryptophan 0.155mg 0.097mg Miso
Threonine 0.479mg 0.25mg Miso
Isoleucine 0.508mg 0.407mg Miso
Leucine 0.82mg 0.757mg Miso
Lysine 0.478mg 0.257mg Miso
Methionine 0.129mg 0.177mg Pretzel
Phenylalanine 0.486mg 0.52mg Pretzel
Valine 0.547mg 0.48mg Miso
Histidine 0.243mg 0.22mg Miso
Trans Fat 0g 0.004g Miso
Saturated Fat 1.025g 0.391g Pretzel
Monounsaturated Fat 1.118g 0.727g Miso
Polyunsaturated fat 2.884g 1.291g Miso
Omega-6 - Linoleic acid 1.223g Pretzel
Omega-6 - Gamma-linoleic acid 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
Miso 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
22%
Miso
39%
Pretzel
Minerals Daily Need Coverage Score
108%
Miso
67%
Pretzel

Comparison summary

Which food is lower in Sugar?
Pretzel
Pretzel is lower in Sugar (difference - 3.99g)
Which food contains less Sodium?
Pretzel
Pretzel contains less Sodium (difference - 2488mg)
Which food is lower in Saturated Fat?
Pretzel
Pretzel is lower in Saturated Fat (difference - 0.634g)
Which food is cheaper?
Pretzel
Pretzel is cheaper (difference - $1)
Which food is lower in glycemic index?
Miso
Miso is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Miso
Miso is relatively richer in minerals
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. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/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.