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  6. Pistachio vs. Pretzel

Pistachio vs. Pretzel — In-Depth Nutrition Comparison

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How are Pistachio and Pretzel different?

  • Pistachio is richer in Copper, Vitamin B6, Phosphorus, Vitamin B1, Fiber, and Potassium, while Pretzel is higher in Folate, and Vitamin B3.
  • Pistachio covers your daily need of Copper 127% more than Pretzel.
  • Pistachio contains 23 times more Vitamin B6 than Pretzel. Pistachio contains 1.7mg of Vitamin B6, while Pretzel contains 0.074mg.
  • Pretzel is lower in Saturated Fat.

Nuts, pistachio nuts, raw and Snacks, pretzels, hard, plain, salted types were used in this article.

Infographic

Pistachio 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.
Pistachio
Pistachio
9
:
1
Pretzel
Pretzel
Contains more Calcium +288.9%
Contains more Magnesium +317.2%
Contains more Phosphorus +282.8%
Contains more Potassium +359.6%
Contains less Sodium -99.9%
Contains more Zinc +111.5%
Contains more Copper +733.3%
Contains more Manganese +18.2%
Contains more Selenium +59.1%
Contains more Iron +16.8%
Pistachio
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 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 +288.9%
Contains more Magnesium +317.2%
Contains more Phosphorus +282.8%
Contains more Potassium +359.6%
Contains less Sodium -99.9%
Contains more Zinc +111.5%
Contains more Copper +733.3%
Contains more Manganese +18.2%
Contains more Selenium +59.1%
Contains more Iron +16.8%

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.
Pistachio
Pistachio
6
:
4
Pretzel
Pretzel
Contains more Vitamin A +∞%
Contains more Vitamin E +508.5%
Contains more Vitamin C +166.7%
Contains more Vitamin B1 +105.2%
Contains more Vitamin B5 +61.5%
Contains more Vitamin B6 +2197.3%
Contains more Vitamin B2 +107.5%
Contains more Vitamin B3 +305.4%
Contains more Folate +225.5%
Pistachio
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 31% 58% 0% 19% 218% 37% 25% 32% 393% 39% 0% 0%
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 E +508.5%
Contains more Vitamin C +166.7%
Contains more Vitamin B1 +105.2%
Contains more Vitamin B5 +61.5%
Contains more Vitamin B6 +2197.3%
Contains more Vitamin B2 +107.5%
Contains more Vitamin B3 +305.4%
Contains more Folate +225.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pistachio
Pistachio
3
:
2
Pretzel
Pretzel
Contains more Protein +100.8%
Contains more Fats +1446.8%
Contains more Water +39.6%
Contains more Carbs +195.9%
Contains more Other +17.8%
Pistachio
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 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 +100.8%
Contains more Fats +1446.8%
Contains more Water +39.6%
Contains more Carbs +195.9%
Contains more Other +17.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pistachio
Pistachio
2
:
1
Pretzel
Pretzel
Contains more Monounsaturated Fat +3099%
Contains more Polyunsaturated fat +1013.9%
Contains less Saturated Fat -93.4%
Pistachio
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
Pretzel
16% 30% 54%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g
Contains more Monounsaturated Fat +3099%
Contains more Polyunsaturated fat +1013.9%
Contains less Saturated Fat -93.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pistachio
Pistachio
1
:
4
Pretzel
Pretzel
Contains more Sucrose +∞%
Contains more Starch +4246.1%
Contains more Glucose +115.6%
Contains more Fructose +29.2%
Contains more Maltose +552.9%
Pistachio
18% 74% 3% 3% 2%
Starch: 1.67 g
Sucrose: 6.87 g
Glucose: 0.32 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 0.17 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 Sucrose +∞%
Contains more Starch +4246.1%
Contains more Glucose +115.6%
Contains more Fructose +29.2%
Contains more Maltose +552.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pistachio Pretzel
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium 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 Pistachio Pretzel Opinion
Net carbs 16.57g 76.99g Pretzel
Protein 20.16g 10.04g Pistachio
Fats 45.32g 2.93g Pistachio
Carbs 27.17g 80.39g Pretzel
Calories 560kcal 384kcal Pistachio
Starch 1.67g 72.58g Pretzel
Fructose 0.24g 0.31g Pretzel
Sugar 7.66g 2.21g Pretzel
Fiber 10.6g 3.4g Pistachio
Calcium 105mg 27mg Pistachio
Iron 3.92mg 4.58mg Pretzel
Magnesium 121mg 29mg Pistachio
Phosphorus 490mg 128mg Pistachio
Potassium 1025mg 223mg Pistachio
Sodium 1mg 1240mg Pistachio
Zinc 2.2mg 1.04mg Pistachio
Copper 1.3mg 0.156mg Pistachio
Manganese 1.2mg 1.015mg Pistachio
Selenium 7µg 4.4µg Pistachio
Vitamin A 516IU 0IU Pistachio
Vitamin A RAE 26µg 0µg Pistachio
Vitamin E 2.86mg 0.47mg Pistachio
Vitamin C 5.6mg 2.1mg Pistachio
Vitamin B1 0.87mg 0.424mg Pistachio
Vitamin B2 0.16mg 0.332mg Pretzel
Vitamin B3 1.3mg 5.27mg Pretzel
Vitamin B5 0.52mg 0.322mg Pistachio
Vitamin B6 1.7mg 0.074mg Pistachio
Folate 51µg 166µg Pretzel
Vitamin K 2.8µg Pretzel
Tryptophan 0.251mg 0.097mg Pistachio
Threonine 0.684mg 0.25mg Pistachio
Isoleucine 0.917mg 0.407mg Pistachio
Leucine 1.604mg 0.757mg Pistachio
Lysine 1.138mg 0.257mg Pistachio
Methionine 0.36mg 0.177mg Pistachio
Phenylalanine 1.092mg 0.52mg Pistachio
Valine 1.249mg 0.48mg Pistachio
Histidine 0.512mg 0.22mg Pistachio
Trans Fat 0g 0.004g Pistachio
Saturated Fat 5.907g 0.391g Pretzel
Monounsaturated Fat 23.257g 0.727g Pistachio
Polyunsaturated fat 14.38g 1.291g Pistachio
Omega-6 - Linoleic acid 14.091g 1.223g Pistachio
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
Pistachio 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
71%
Pistachio
39%
Pretzel
Minerals Daily Need Coverage Score
125%
Pistachio
67%
Pretzel

Comparison summary

Which food is lower in Sugar?
Pretzel
Pretzel is lower in Sugar (difference - 5.45g)
Which food is lower in Saturated Fat?
Pretzel
Pretzel is lower in Saturated Fat (difference - 5.516g)
Which food is cheaper?
Pretzel
Pretzel is cheaper (difference - $0.2)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 1239mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 55)
Which food is richer in minerals?
Pistachio
Pistachio 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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.