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Pretzel vs. Almond — In-Depth Nutrition Comparison

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How are Pretzel and Almond different?

  • Pretzel is richer in Folate, while Almond is higher in Vitamin E , Copper, Vitamin B2, Magnesium, Manganese, Phosphorus, Fiber, and Calcium.
  • Almond covers your daily need of Vitamin E 168% more than Pretzel.
  • Pretzel contains 1240 times more Sodium than Almond. Pretzel contains 1240mg of Sodium, while Almond contains 1mg.

Snacks, pretzels, hard, plain, salted and Nuts, almonds types were used in this article.

Infographic

Pretzel vs Almond 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.
:
8
Almond
Contains more Iron +23.5%
Contains more Calcium +896.3%
Contains more Magnesium +831%
Contains more Phosphorus +275.8%
Contains more Potassium +228.7%
Contains less Sodium -99.9%
Contains more Zinc +200%
Contains more Copper +560.9%
Contains more Manganese +114.7%
Equal in Selenium - 4.1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 172% 21% 55% 20% 162% 29% 53% 133% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Contains more Iron +23.5%
Contains more Calcium +896.3%
Contains more Magnesium +831%
Contains more Phosphorus +275.8%
Contains more Potassium +228.7%
Contains less Sodium -99.9%
Contains more Zinc +200%
Contains more Copper +560.9%
Contains more Manganese +114.7%
Equal in Selenium - 4.1

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.
:
5
Almond
Contains more Vitamin C +∞%
Contains more Vitamin B1 +106.8%
Contains more Vitamin B3 +45.7%
Contains more Folate +277.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +5353.2%
Contains more Vitamin B2 +242.8%
Contains more Vitamin B5 +46.3%
Contains more Vitamin B6 +85.1%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +106.8%
Contains more Vitamin B3 +45.7%
Contains more Folate +277.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +5353.2%
Contains more Vitamin B2 +242.8%
Contains more Vitamin B5 +46.3%
Contains more Vitamin B6 +85.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Almond
Contains more Carbs +273%
Contains more Other +18.6%
Contains more Protein +110.7%
Contains more Fats +1604.1%
Contains more Water +40.9%
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
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more Carbs +273%
Contains more Other +18.6%
Contains more Protein +110.7%
Contains more Fats +1604.1%
Contains more Water +40.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Almond
Contains less Saturated Fat -89.7%
Contains more Monounsaturated Fat +4239.9%
Contains more Polyunsaturated fat +855%
16% 30% 54%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Contains less Saturated Fat -89.7%
Contains more Monounsaturated Fat +4239.9%
Contains more Polyunsaturated fat +855%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
:
2
Almond
Contains more Starch +9980.6%
Contains more Glucose +305.9%
Contains more Fructose +181.8%
Contains more Maltose +2675%
Contains more Sucrose +∞%
Contains more Galactose +∞%
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
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
Contains more Starch +9980.6%
Contains more Glucose +305.9%
Contains more Fructose +181.8%
Contains more Maltose +2675%
Contains more Sucrose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pretzel Almond Opinion
Net carbs 76.99g 9.05g Pretzel
Protein 10.04g 21.15g Almond
Fats 2.93g 49.93g Almond
Carbs 80.39g 21.55g Pretzel
Calories 384kcal 579kcal Almond
Starch 72.58g 0.72g Pretzel
Fructose 0.31g 0.11g Pretzel
Sugar 2.21g 4.35g Pretzel
Fiber 3.4g 12.5g Almond
Calcium 27mg 269mg Almond
Iron 4.58mg 3.71mg Pretzel
Magnesium 29mg 270mg Almond
Phosphorus 128mg 481mg Almond
Potassium 223mg 733mg Almond
Sodium 1240mg 1mg Almond
Zinc 1.04mg 3.12mg Almond
Copper 0.156mg 1.031mg Almond
Manganese 1.015mg 2.179mg Almond
Selenium 4.4µg 4.1µg Pretzel
Vitamin A 0IU 2IU Almond
Vitamin E 0.47mg 25.63mg Almond
Vitamin C 2.1mg 0mg Pretzel
Vitamin B1 0.424mg 0.205mg Pretzel
Vitamin B2 0.332mg 1.138mg Almond
Vitamin B3 5.27mg 3.618mg Pretzel
Vitamin B5 0.322mg 0.471mg Almond
Vitamin B6 0.074mg 0.137mg Almond
Folate 166µg 44µg Pretzel
Vitamin K 2.8µg 0µg Pretzel
Tryptophan 0.097mg 0.211mg Almond
Threonine 0.25mg 0.601mg Almond
Isoleucine 0.407mg 0.751mg Almond
Leucine 0.757mg 1.473mg Almond
Lysine 0.257mg 0.568mg Almond
Methionine 0.177mg 0.157mg Pretzel
Phenylalanine 0.52mg 1.132mg Almond
Valine 0.48mg 0.855mg Almond
Histidine 0.22mg 0.539mg Almond
Trans Fat 0.004g 0.015g Pretzel
Saturated Fat 0.391g 3.802g Pretzel
Monounsaturated Fat 0.727g 31.551g Almond
Polyunsaturated fat 1.291g 12.329g Almond
Omega-6 - Eicosadienoic acid 0g 0.002g Almond
Omega-6 - Linoleic acid 1.223g 12.32g Almond
Omega-6 - Gamma-linoleic acid 0.001g 0g Pretzel
Omega-3 - ALA 0.063g 0.003g Pretzel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pretzel Almond
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
39%
Pretzel
82%
Almond
Minerals Daily Need Coverage Score
67%
Pretzel
142%
Almond

Comparison summary

Which food is lower in Sugar?
Pretzel
Pretzel is lower in Sugar (difference - 2.14g)
Which food is lower in Saturated Fat?
Pretzel
Pretzel is lower in Saturated Fat (difference - 3.411g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 1239mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 83)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2.4)
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. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/nutrients
  2. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.