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  6. Pretzel vs. Wheat Bread

Pretzel vs. Wheat Bread — In-Depth Nutrition Comparison

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Important differences between Pretzel and Wheat Bread

  • Pretzel has more Folate, and Iron, however, Wheat Bread has more Selenium, Manganese, Calcium, Phosphorus, Magnesium, Vitamin B3, and Vitamin B6.
  • Wheat Bread's daily need coverage for Selenium is 53% more.
  • Pretzel has 2 times more Sodium than Wheat Bread. Pretzel has 1240mg of Sodium, while Wheat Bread has 601mg.

The food varieties used in the comparison are Snacks, pretzels, hard, plain, salted and Bread, wheat, toasted.

Infographic

Pretzel vs Wheat Bread 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.
Pretzel
Pretzel
1
:
8
Wheat Bread
Wheat Bread
Contains more Iron +12%
Contains more Calcium +511.1%
Contains more Magnesium +103.4%
Contains more Phosphorus +46.9%
Contains less Sodium -51.5%
Contains more Zinc +41.3%
Contains more Copper +26.9%
Contains more Manganese +35.7%
Contains more Selenium +659.1%
Equal in Potassium - 223
Pretzel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 172% 21% 55% 20% 162% 29% 53% 133% 24%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Contains more Iron +12%
Contains more Calcium +511.1%
Contains more Magnesium +103.4%
Contains more Phosphorus +46.9%
Contains less Sodium -51.5%
Contains more Zinc +41.3%
Contains more Copper +26.9%
Contains more Manganese +35.7%
Contains more Selenium +659.1%
Equal in Potassium - 223

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.
Pretzel
Pretzel
3
:
6
Wheat Bread
Wheat Bread
Contains more Vitamin E +95.8%
Contains more Vitamin C +950%
Contains more Folate +93%
Contains more Vitamin B2 +15.1%
Contains more Vitamin B3 +18.6%
Contains more Vitamin B5 +41.6%
Contains more Vitamin B6 +106.8%
Contains more Vitamin K +103.6%
Equal in Vitamin B1 - 0.439
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%
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Contains more Vitamin E +95.8%
Contains more Vitamin C +950%
Contains more Folate +93%
Contains more Vitamin B2 +15.1%
Contains more Vitamin B3 +18.6%
Contains more Vitamin B5 +41.6%
Contains more Vitamin B6 +106.8%
Contains more Vitamin K +103.6%
Equal in Vitamin B1 - 0.439

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pretzel
Pretzel
2
:
3
Wheat Bread
Wheat Bread
Contains more Carbs +44.1%
Contains more Other +26.7%
Contains more Protein +29.1%
Contains more Fats +45.7%
Contains more Water +674.1%
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
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more Carbs +44.1%
Contains more Other +26.7%
Contains more Protein +29.1%
Contains more Fats +45.7%
Contains more Water +674.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pretzel
Pretzel
1
:
2
Wheat Bread
Wheat Bread
Contains less Saturated Fat -60.5%
Contains more Monounsaturated Fat +40.2%
Contains more Polyunsaturated fat +33.2%
Pretzel
16% 30% 54%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Contains less Saturated Fat -60.5%
Contains more Monounsaturated Fat +40.2%
Contains more Polyunsaturated fat +33.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pretzel Wheat Bread Opinion
Net carbs 76.99g 51.07g Pretzel
Protein 10.04g 12.96g Wheat Bread
Fats 2.93g 4.27g Wheat Bread
Carbs 80.39g 55.77g Pretzel
Calories 384kcal 313kcal Pretzel
Starch 72.58g Pretzel
Fructose 0.31g Pretzel
Sugar 2.21g 6.42g Pretzel
Fiber 3.4g 4.7g Wheat Bread
Calcium 27mg 165mg Wheat Bread
Iron 4.58mg 4.09mg Pretzel
Magnesium 29mg 59mg Wheat Bread
Phosphorus 128mg 188mg Wheat Bread
Potassium 223mg 223mg
Sodium 1240mg 601mg Wheat Bread
Zinc 1.04mg 1.47mg Wheat Bread
Copper 0.156mg 0.198mg Wheat Bread
Manganese 1.015mg 1.377mg Wheat Bread
Selenium 4.4µg 33.4µg Wheat Bread
Vitamin E 0.47mg 0.24mg Pretzel
Vitamin C 2.1mg 0.2mg Pretzel
Vitamin B1 0.424mg 0.439mg Wheat Bread
Vitamin B2 0.332mg 0.382mg Wheat Bread
Vitamin B3 5.27mg 6.25mg Wheat Bread
Vitamin B5 0.322mg 0.456mg Wheat Bread
Vitamin B6 0.074mg 0.153mg Wheat Bread
Folate 166µg 86µg Pretzel
Vitamin K 2.8µg 5.7µg Wheat Bread
Tryptophan 0.097mg 0.092mg Pretzel
Threonine 0.25mg 0.299mg Wheat Bread
Isoleucine 0.407mg 0.258mg Pretzel
Leucine 0.757mg 0.461mg Pretzel
Lysine 0.257mg 0.215mg Pretzel
Methionine 0.177mg 0.105mg Pretzel
Phenylalanine 0.52mg 0.315mg Pretzel
Valine 0.48mg 0.31mg Pretzel
Histidine 0.22mg 0.15mg Pretzel
Trans Fat 0.004g Wheat Bread
Saturated Fat 0.391g 0.989g Pretzel
Monounsaturated Fat 0.727g 1.019g Wheat Bread
Polyunsaturated fat 1.291g 1.72g Wheat Bread
Omega-6 - Linoleic acid 1.223g Pretzel
Omega-6 - Gamma-linoleic acid 0.001g 0g Pretzel
Omega-3 - ALA 0.063g 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pretzel Wheat Bread
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
38%
Wheat Bread
Minerals Daily Need Coverage Score
67%
Pretzel
89%
Wheat Bread

Comparison summary

Which food contains less Sodium?
Wheat Bread
Wheat Bread contains less Sodium (difference - 639mg)
Which food is lower in glycemic index?
Wheat Bread
Wheat Bread is lower in glycemic index (difference - 23)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $2.1)
Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is lower in Sugar?
Pretzel
Pretzel is lower in Sugar (difference - 4.21g)
Which food is lower in Saturated Fat?
Pretzel
Pretzel is lower in Saturated Fat (difference - 0.598g)
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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.