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Potato vs. Pretzel — In-Depth Nutrition Comparison

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Differences between Potato and Pretzel

  • Potato has more Vitamin B6, Potassium, and Vitamin C, while Pretzel has more Iron, Manganese, Folate, Vitamin B1, Vitamin B3, and Vitamin B2.
  • Pretzel's daily need coverage for Sodium is 53% higher.
  • Pretzel contains 5 times less Vitamin C than Potato. Potato contains 9.6mg of Vitamin C, while Pretzel contains 2.1mg.
  • The amount of Sodium in Potato is lower.

The food types used in this comparison are Potatoes, baked, flesh and skin, without salt and Snacks, pretzels, hard, plain, salted.

Infographic

Potato 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.
Potato
2
:
Contains more Potassium +139.9%
Contains less Sodium -99.2%
Contains more Calcium +80%
Contains more Iron +324.1%
Contains more Phosphorus +82.9%
Contains more Zinc +188.9%
Contains more Copper +32.2%
Contains more Manganese +363.5%
Contains more Selenium +1000%
Equal in Magnesium - 29
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 172% 21% 55% 20% 162% 29% 53% 133% 24%
Contains more Potassium +139.9%
Contains less Sodium -99.2%
Contains more Calcium +80%
Contains more Iron +324.1%
Contains more Phosphorus +82.9%
Contains more Zinc +188.9%
Contains more Copper +32.2%
Contains more Manganese +363.5%
Contains more Selenium +1000%
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.
Potato
4
:
Contains more Vitamin A +∞%
Contains more Vitamin C +357.1%
Contains more Vitamin B5 +16.8%
Contains more Vitamin B6 +320.3%
Contains more Vitamin E +1075%
Contains more Vitamin B1 +562.5%
Contains more Vitamin B2 +591.7%
Contains more Vitamin B3 +273.8%
Contains more Folate +492.9%
Contains more Vitamin K +40%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 32% 16% 12% 27% 23% 72% 22% 0% 5%
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 C +357.1%
Contains more Vitamin B5 +16.8%
Contains more Vitamin B6 +320.3%
Contains more Vitamin E +1075%
Contains more Vitamin B1 +562.5%
Contains more Vitamin B2 +591.7%
Contains more Vitamin B3 +273.8%
Contains more Folate +492.9%
Contains more Vitamin K +40%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
1
:
Contains more Water +2292.7%
Contains more Protein +301.6%
Contains more Fats +2153.8%
Contains more Carbs +280.1%
Contains more Other +163.9%
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 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 +2292.7%
Contains more Protein +301.6%
Contains more Fats +2153.8%
Contains more Carbs +280.1%
Contains more Other +163.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
1
:
Contains less Saturated Fat -91.3%
Contains more Monounsaturated Fat +24133.3%
Contains more Polyunsaturated fat +2164.9%
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
16% 30% 54%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g
Contains less Saturated Fat -91.3%
Contains more Monounsaturated Fat +24133.3%
Contains more Polyunsaturated fat +2164.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Potato
2
:
Contains more Sucrose +∞%
Contains more Starch +320.3%
Contains more Glucose +56.8%
Contains more Maltose +∞%
Equal in Fructose - 0.31
94% 2% 2% 2%
Starch: 17.27 g
Sucrose: 0.4 g
Glucose: 0.44 g
Fructose: 0.34 g
Lactose: 0 g
Maltose: 0 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 Starch +320.3%
Contains more Glucose +56.8%
Contains more Maltose +∞%
Equal in Fructose - 0.31

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato Pretzel Opinion
Net carbs 18.95g 76.99g Pretzel
Protein 2.5g 10.04g Pretzel
Fats 0.13g 2.93g Pretzel
Carbs 21.15g 80.39g Pretzel
Calories 93kcal 384kcal Pretzel
Starch 17.27g 72.58g Pretzel
Fructose 0.34g 0.31g Potato
Sugar 1.18g 2.21g Potato
Fiber 2.2g 3.4g Pretzel
Calcium 15mg 27mg Pretzel
Iron 1.08mg 4.58mg Pretzel
Magnesium 28mg 29mg Pretzel
Phosphorus 70mg 128mg Pretzel
Potassium 535mg 223mg Potato
Sodium 10mg 1240mg Potato
Zinc 0.36mg 1.04mg Pretzel
Copper 0.118mg 0.156mg Pretzel
Manganese 0.219mg 1.015mg Pretzel
Selenium 0.4µg 4.4µg Pretzel
Vitamin A 10IU 0IU Potato
Vitamin A RAE 1µg 0µg Potato
Vitamin E 0.04mg 0.47mg Pretzel
Vitamin C 9.6mg 2.1mg Potato
Vitamin B1 0.064mg 0.424mg Pretzel
Vitamin B2 0.048mg 0.332mg Pretzel
Vitamin B3 1.41mg 5.27mg Pretzel
Vitamin B5 0.376mg 0.322mg Potato
Vitamin B6 0.311mg 0.074mg Potato
Folate 28µg 166µg Pretzel
Vitamin K 2µg 2.8µg Pretzel
Tryptophan 0.025mg 0.097mg Pretzel
Threonine 0.081mg 0.25mg Pretzel
Isoleucine 0.08mg 0.407mg Pretzel
Leucine 0.119mg 0.757mg Pretzel
Lysine 0.13mg 0.257mg Pretzel
Methionine 0.038mg 0.177mg Pretzel
Phenylalanine 0.099mg 0.52mg Pretzel
Valine 0.125mg 0.48mg Pretzel
Histidine 0.042mg 0.22mg Pretzel
Trans Fat 0g 0.004g Potato
Saturated Fat 0.034g 0.391g Potato
Monounsaturated Fat 0.003g 0.727g Pretzel
Polyunsaturated fat 0.057g 1.291g Pretzel
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
Potato 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
17%
Potato
39%
Pretzel
Minerals Daily Need Coverage Score
22%
Potato
67%
Pretzel

Comparison summary

Which food is richer in minerals?
Pretzel
Pretzel is relatively richer in minerals
Which food is lower in glycemic index?
Pretzel
Pretzel is lower in glycemic index (difference - 3)
Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 1.03g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 1230mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.357g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $2.2)
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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.