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Pretzel vs. Blackberry — In-Depth Nutrition Comparison

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How are Pretzel and Blackberry different?

  • Pretzel is higher in Iron, Folate, Vitamin B1, Vitamin B3, Vitamin B2, Manganese, and Phosphorus, however, Blackberry is richer in Vitamin C, and Vitamin K.
  • Daily need coverage for Sodium from Pretzel is 54% higher.
  • Pretzel contains 21 times more Vitamin B1 than Blackberry. While Pretzel contains 0.424mg of Vitamin B1, Blackberry contains only 0.02mg.
  • Blackberry has less Sodium.

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

Infographic

Pretzel vs Blackberry 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.
Contains more Iron +638.7%
Contains more Magnesium +45%
Contains more Phosphorus +481.8%
Contains more Potassium +37.7%
Contains more Zinc +96.2%
Contains more Manganese +57.1%
Contains more Selenium +1000%
Contains less Sodium -99.9%
Equal in Calcium - 29
Equal in Copper - 0.165
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 9% 24% 15% 10% 15% 1% 15% 56% 85% 3%
Contains more Iron +638.7%
Contains more Magnesium +45%
Contains more Phosphorus +481.8%
Contains more Potassium +37.7%
Contains more Zinc +96.2%
Contains more Manganese +57.1%
Contains more Selenium +1000%
Contains less Sodium -99.9%
Equal in Calcium - 29
Equal in Copper - 0.165

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.
:
Contains more Vitamin B1 +2020%
Contains more Vitamin B2 +1176.9%
Contains more Vitamin B3 +715.8%
Contains more Vitamin B5 +16.7%
Contains more Vitamin B6 +146.7%
Contains more Folate +564%
Contains more Vitamin A +∞%
Contains more Vitamin E +148.9%
Contains more Vitamin C +900%
Contains more Vitamin K +607.1%
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 13% 24% 0% 70% 5% 6% 13% 17% 7% 19% 0% 50%
Contains more Vitamin B1 +2020%
Contains more Vitamin B2 +1176.9%
Contains more Vitamin B3 +715.8%
Contains more Vitamin B5 +16.7%
Contains more Vitamin B6 +146.7%
Contains more Folate +564%
Contains more Vitamin A +∞%
Contains more Vitamin E +148.9%
Contains more Vitamin C +900%
Contains more Vitamin K +607.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +622.3%
Contains more Fats +498%
Contains more Carbs +736.5%
Contains more Other +875%
Contains more Water +2716.3%
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
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Contains more Protein +622.3%
Contains more Fats +498%
Contains more Carbs +736.5%
Contains more Other +875%
Contains more Water +2716.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1446.8%
Contains more Polyunsaturated fat +361.1%
Contains less Saturated Fat -96.4%
16% 30% 54%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g
4% 14% 82%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.28 g
Contains more Monounsaturated Fat +1446.8%
Contains more Polyunsaturated fat +361.1%
Contains less Saturated Fat -96.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Maltose +1485.7%
Contains more Sucrose +∞%
Contains more Glucose +234.8%
Contains more Fructose +674.2%
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
47% 49%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 2.31 g
Fructose: 2.4 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0.03 g
Contains more Starch +∞%
Contains more Maltose +1485.7%
Contains more Sucrose +∞%
Contains more Glucose +234.8%
Contains more Fructose +674.2%
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 Blackberry
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pretzel Blackberry Opinion
Net carbs 76.99g 4.31g Pretzel
Protein 10.04g 1.39g Pretzel
Fats 2.93g 0.49g Pretzel
Carbs 80.39g 9.61g Pretzel
Calories 384kcal 43kcal Pretzel
Starch 72.58g 0g Pretzel
Fructose 0.31g 2.4g Blackberry
Sugar 2.21g 4.88g Pretzel
Fiber 3.4g 5.3g Blackberry
Calcium 27mg 29mg Blackberry
Iron 4.58mg 0.62mg Pretzel
Magnesium 29mg 20mg Pretzel
Phosphorus 128mg 22mg Pretzel
Potassium 223mg 162mg Pretzel
Sodium 1240mg 1mg Blackberry
Zinc 1.04mg 0.53mg Pretzel
Copper 0.156mg 0.165mg Blackberry
Manganese 1.015mg 0.646mg Pretzel
Selenium 4.4µg 0.4µg Pretzel
Vitamin A 0IU 214IU Blackberry
Vitamin A RAE 0µg 11µg Blackberry
Vitamin E 0.47mg 1.17mg Blackberry
Vitamin C 2.1mg 21mg Blackberry
Vitamin B1 0.424mg 0.02mg Pretzel
Vitamin B2 0.332mg 0.026mg Pretzel
Vitamin B3 5.27mg 0.646mg Pretzel
Vitamin B5 0.322mg 0.276mg Pretzel
Vitamin B6 0.074mg 0.03mg Pretzel
Folate 166µg 25µg Pretzel
Vitamin K 2.8µg 19.8µg Blackberry
Tryptophan 0.097mg Pretzel
Threonine 0.25mg Pretzel
Isoleucine 0.407mg Pretzel
Leucine 0.757mg Pretzel
Lysine 0.257mg Pretzel
Methionine 0.177mg Pretzel
Phenylalanine 0.52mg Pretzel
Valine 0.48mg Pretzel
Histidine 0.22mg Pretzel
Trans Fat 0.004g 0g Blackberry
Saturated Fat 0.391g 0.014g Blackberry
Monounsaturated Fat 0.727g 0.047g Pretzel
Polyunsaturated fat 1.291g 0.28g 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
Pretzel Blackberry
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
18%
Blackberry
Minerals Daily Need Coverage Score
67%
Pretzel
23%
Blackberry

Comparison summary

Which food is richer in minerals?
Pretzel
Pretzel is relatively richer in minerals
Which food is lower in Sugar?
Pretzel
Pretzel is lower in Sugar (difference - 2.67g)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 1239mg)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 0.377g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 58)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $2.1)
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. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/nutrients
  2. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.