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  6. Prunes vs. Pretzel

Prunes vs. Pretzel — In-Depth Nutrition Comparison

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How are Prunes and Pretzel different?

  • Prunes is richer in Vitamin K, Potassium, Fiber, and Copper, while Pretzel is higher in Iron, Folate, Manganese, Vitamin B1, and Vitamin B3.
  • Pretzel covers your daily need of Sodium 54% more than Prunes.
  • Prunes contains 21 times more Vitamin K than Pretzel. Prunes contains 59.5µg of Vitamin K, while Pretzel contains 2.8µg.
  • Prunes is lower in Sodium.

Plums, dried (prunes), uncooked and Snacks, pretzels, hard, plain, salted types were used in this article.

Infographic

Prunes 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.
Prunes
Prunes
5
:
5
Pretzel
Pretzel
Contains more Calcium +59.3%
Contains more Magnesium +41.4%
Contains more Potassium +228.3%
Contains less Sodium -99.8%
Contains more Copper +80.1%
Contains more Iron +392.5%
Contains more Phosphorus +85.5%
Contains more Zinc +136.4%
Contains more Manganese +239.5%
Contains more Selenium +1366.7%
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Pretzel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 172% 21% 55% 20% 162% 29% 53% 133% 24%
Contains more Calcium +59.3%
Contains more Magnesium +41.4%
Contains more Potassium +228.3%
Contains less Sodium -99.8%
Contains more Copper +80.1%
Contains more Iron +392.5%
Contains more Phosphorus +85.5%
Contains more Zinc +136.4%
Contains more Manganese +239.5%
Contains more Selenium +1366.7%

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.
Prunes
Prunes
4
:
6
Pretzel
Pretzel
Contains more Vitamin A +∞%
Contains more Vitamin B5 +31.1%
Contains more Vitamin B6 +177%
Contains more Vitamin K +2025%
Contains more Vitamin C +250%
Contains more Vitamin B1 +731.4%
Contains more Vitamin B2 +78.5%
Contains more Vitamin B3 +180%
Contains more Folate +4050%
Equal in Vitamin E - 0.47
Prunes
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
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 B5 +31.1%
Contains more Vitamin B6 +177%
Contains more Vitamin K +2025%
Contains more Vitamin C +250%
Contains more Vitamin B1 +731.4%
Contains more Vitamin B2 +78.5%
Contains more Vitamin B3 +180%
Contains more Folate +4050%
Equal in Vitamin E - 0.47

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
1
:
4
Pretzel
Pretzel
Contains more Water +887.9%
Contains more Protein +360.6%
Contains more Fats +671.1%
Contains more Carbs +25.8%
Contains more Other +33%
Prunes
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 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 Water +887.9%
Contains more Protein +360.6%
Contains more Fats +671.1%
Contains more Carbs +25.8%
Contains more Other +33%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
1
:
2
Pretzel
Pretzel
Contains less Saturated Fat -77.5%
Contains more Monounsaturated Fat +1271.7%
Contains more Polyunsaturated fat +1982.3%
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Pretzel
16% 30% 54%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g
Contains less Saturated Fat -77.5%
Contains more Monounsaturated Fat +1271.7%
Contains more Polyunsaturated fat +1982.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
Prunes
3
:
2
Pretzel
Pretzel
Contains more Sucrose +∞%
Contains more Glucose +3589.9%
Contains more Fructose +3916.1%
Contains more Starch +1320.4%
Contains more Maltose +1750%
Prunes
12% 59% 29%
Starch: 5.11 g
Sucrose: 0.15 g
Glucose: 25.46 g
Fructose: 12.45 g
Lactose: 0 g
Maltose: 0.06 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 Glucose +3589.9%
Contains more Fructose +3916.1%
Contains more Starch +1320.4%
Contains more Maltose +1750%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Pretzel Opinion
Net carbs 56.78g 76.99g Pretzel
Protein 2.18g 10.04g Pretzel
Fats 0.38g 2.93g Pretzel
Carbs 63.88g 80.39g Pretzel
Calories 240kcal 384kcal Pretzel
Starch 5.11g 72.58g Pretzel
Fructose 12.45g 0.31g Prunes
Sugar 38.13g 2.21g Pretzel
Fiber 7.1g 3.4g Prunes
Calcium 43mg 27mg Prunes
Iron 0.93mg 4.58mg Pretzel
Magnesium 41mg 29mg Prunes
Phosphorus 69mg 128mg Pretzel
Potassium 732mg 223mg Prunes
Sodium 2mg 1240mg Prunes
Zinc 0.44mg 1.04mg Pretzel
Copper 0.281mg 0.156mg Prunes
Manganese 0.299mg 1.015mg Pretzel
Selenium 0.3µg 4.4µg Pretzel
Vitamin A 781IU 0IU Prunes
Vitamin A RAE 39µg 0µg Prunes
Vitamin E 0.43mg 0.47mg Pretzel
Vitamin C 0.6mg 2.1mg Pretzel
Vitamin B1 0.051mg 0.424mg Pretzel
Vitamin B2 0.186mg 0.332mg Pretzel
Vitamin B3 1.882mg 5.27mg Pretzel
Vitamin B5 0.422mg 0.322mg Prunes
Vitamin B6 0.205mg 0.074mg Prunes
Folate 4µg 166µg Pretzel
Vitamin K 59.5µg 2.8µg Prunes
Tryptophan 0.025mg 0.097mg Pretzel
Threonine 0.049mg 0.25mg Pretzel
Isoleucine 0.041mg 0.407mg Pretzel
Leucine 0.066mg 0.757mg Pretzel
Lysine 0.05mg 0.257mg Pretzel
Methionine 0.016mg 0.177mg Pretzel
Phenylalanine 0.052mg 0.52mg Pretzel
Valine 0.056mg 0.48mg Pretzel
Histidine 0.027mg 0.22mg Pretzel
Trans Fat 0.004g Prunes
Saturated Fat 0.088g 0.391g Prunes
Monounsaturated Fat 0.053g 0.727g Pretzel
Polyunsaturated fat 0.062g 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
Prunes 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
31%
Prunes
39%
Pretzel
Minerals Daily Need Coverage Score
32%
Prunes
67%
Pretzel

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 1238mg)
Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 0.303g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 54)
Which food is cheaper?
Prunes
Prunes is cheaper (difference - $0.4)
Which food is lower in Sugar?
Pretzel
Pretzel is lower in Sugar (difference - 35.92g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.