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Pretzel vs. Broccoli — In-Depth Nutrition Comparison

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What are the differences between Pretzel and Broccoli?

  • Pretzel is higher in Iron, Manganese, Vitamin B1, Vitamin B3, Folate, Vitamin B2, and Copper, yet Broccoli is higher in Vitamin C, and Vitamin K.
  • Broccoli's daily need coverage for Vitamin C is 97% more.
  • Pretzel has 38 times more Sodium than Broccoli. While Pretzel has 1240mg of Sodium, Broccoli has only 33mg.

We used Snacks, pretzels, hard, plain, salted and Broccoli, raw types in this article.

Infographic

Pretzel vs Broccoli 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 +527.4%
Contains more Magnesium +38.1%
Contains more Phosphorus +93.9%
Contains more Zinc +153.7%
Contains more Copper +218.4%
Contains more Manganese +383.3%
Contains more Selenium +76%
Contains more Calcium +74.1%
Contains more Potassium +41.7%
Contains less Sodium -97.3%
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 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Contains more Iron +527.4%
Contains more Magnesium +38.1%
Contains more Phosphorus +93.9%
Contains more Zinc +153.7%
Contains more Copper +218.4%
Contains more Manganese +383.3%
Contains more Selenium +76%
Contains more Calcium +74.1%
Contains more Potassium +41.7%
Contains less Sodium -97.3%

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 +497.2%
Contains more Vitamin B2 +183.8%
Contains more Vitamin B3 +724.7%
Contains more Folate +163.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +66%
Contains more Vitamin C +4147.6%
Contains more Vitamin B5 +78%
Contains more Vitamin B6 +136.5%
Contains more Vitamin K +3528.6%
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 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Contains more Vitamin B1 +497.2%
Contains more Vitamin B2 +183.8%
Contains more Vitamin B3 +724.7%
Contains more Folate +163.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +66%
Contains more Vitamin C +4147.6%
Contains more Vitamin B5 +78%
Contains more Vitamin B6 +136.5%
Contains more Vitamin K +3528.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +256%
Contains more Fats +691.9%
Contains more Carbs +1110.7%
Contains more Other +303.4%
Contains more Water +2753%
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
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more Protein +256%
Contains more Fats +691.9%
Contains more Carbs +1110.7%
Contains more Other +303.4%
Contains more Water +2753%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +6509.1%
Contains more Polyunsaturated fat +3297.4%
Contains less Saturated Fat -90%
16% 30% 54%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Contains more Monounsaturated Fat +6509.1%
Contains more Polyunsaturated fat +3297.4%
Contains less Saturated Fat -90%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Glucose +40.8%
Contains more Maltose +428.6%
Contains more Sucrose +∞%
Contains more Fructose +119.4%
Contains more Lactose +∞%
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
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Glucose +40.8%
Contains more Maltose +428.6%
Contains more Sucrose +∞%
Contains more Fructose +119.4%
Contains more Lactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pretzel Broccoli
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 Broccoli Opinion
Net carbs 76.99g 4.04g Pretzel
Protein 10.04g 2.82g Pretzel
Fats 2.93g 0.37g Pretzel
Carbs 80.39g 6.64g Pretzel
Calories 384kcal 34kcal Pretzel
Starch 72.58g 0g Pretzel
Fructose 0.31g 0.68g Broccoli
Sugar 2.21g 1.7g Broccoli
Fiber 3.4g 2.6g Pretzel
Calcium 27mg 47mg Broccoli
Iron 4.58mg 0.73mg Pretzel
Magnesium 29mg 21mg Pretzel
Phosphorus 128mg 66mg Pretzel
Potassium 223mg 316mg Broccoli
Sodium 1240mg 33mg Broccoli
Zinc 1.04mg 0.41mg Pretzel
Copper 0.156mg 0.049mg Pretzel
Manganese 1.015mg 0.21mg Pretzel
Selenium 4.4µg 2.5µg Pretzel
Vitamin A 0IU 623IU Broccoli
Vitamin A RAE 0µg 31µg Broccoli
Vitamin E 0.47mg 0.78mg Broccoli
Vitamin C 2.1mg 89.2mg Broccoli
Vitamin B1 0.424mg 0.071mg Pretzel
Vitamin B2 0.332mg 0.117mg Pretzel
Vitamin B3 5.27mg 0.639mg Pretzel
Vitamin B5 0.322mg 0.573mg Broccoli
Vitamin B6 0.074mg 0.175mg Broccoli
Folate 166µg 63µg Pretzel
Vitamin K 2.8µg 101.6µg Broccoli
Tryptophan 0.097mg 0.033mg Pretzel
Threonine 0.25mg 0.088mg Pretzel
Isoleucine 0.407mg 0.079mg Pretzel
Leucine 0.757mg 0.129mg Pretzel
Lysine 0.257mg 0.135mg Pretzel
Methionine 0.177mg 0.038mg Pretzel
Phenylalanine 0.52mg 0.117mg Pretzel
Valine 0.48mg 0.125mg Pretzel
Histidine 0.22mg 0.059mg Pretzel
Trans Fat 0.004g 0g Broccoli
Saturated Fat 0.391g 0.039g Broccoli
Monounsaturated Fat 0.727g 0.011g Pretzel
Polyunsaturated fat 1.291g 0.038g Pretzel
Omega-6 - Linoleic acid 1.223g Pretzel
Omega-6 - Gamma-linoleic acid 0.001g 0g Pretzel
Omega-3 - ALA 0.063g Pretzel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pretzel Broccoli
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
65%
Broccoli
Minerals Daily Need Coverage Score
67%
Pretzel
19%
Broccoli

Comparison summary

Which food is richer in minerals?
Pretzel
Pretzel is relatively richer in minerals
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 0.51g)
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 1207mg)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.352g)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 51)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $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. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/nutrients
  2. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.