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Pretzel vs. Maple sugar — In-Depth Nutrition Comparison

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What are the differences between Pretzel and Maple sugar?

  • Pretzel is higher in Folate, Iron, Vitamin B1, Vitamin B3, Vitamin B2, Phosphorus, and Fiber, yet Maple sugar is higher in Manganese, and Zinc.
  • Maple sugar's daily need coverage for Manganese is 148% more.
  • The amount of Sodium in Maple sugar is lower.

We used Snacks, pretzels, hard, plain, salted and Sugars, maple types in this article.

Infographic

Pretzel vs Maple sugar 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 +184.5%
Contains more Magnesium +52.6%
Contains more Phosphorus +4166.7%
Contains more Copper +57.6%
Contains more Selenium +450%
Contains more Calcium +233.3%
Contains more Potassium +22.9%
Contains less Sodium -99.1%
Contains more Zinc +482.7%
Contains more Manganese +335.7%
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 27% 61% 14% 2% 25% 2% 166% 33% 577% 5%
Contains more Iron +184.5%
Contains more Magnesium +52.6%
Contains more Phosphorus +4166.7%
Contains more Copper +57.6%
Contains more Selenium +450%
Contains more Calcium +233.3%
Contains more Potassium +22.9%
Contains less Sodium -99.1%
Contains more Zinc +482.7%
Contains more Manganese +335.7%

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 E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +4611.1%
Contains more Vitamin B2 +2453.8%
Contains more Vitamin B3 +13075%
Contains more Vitamin B5 +570.8%
Contains more Vitamin B6 +2366.7%
Contains more Folate +∞%
Contains more Vitamin K +∞%
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 0% 0% 0% 0% 3% 3% 1% 3% 1% 0% 0% 0%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +4611.1%
Contains more Vitamin B2 +2453.8%
Contains more Vitamin B3 +13075%
Contains more Vitamin B5 +570.8%
Contains more Vitamin B6 +2366.7%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +9940%
Contains more Fats +1365%
Contains more Other +338.8%
Contains more Carbs +13.1%
Contains more Water +155.6%
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
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more Protein +9940%
Contains more Fats +1365%
Contains more Other +338.8%
Contains more Carbs +13.1%
Contains more Water +155.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1035.9%
Contains more Polyunsaturated fat +1191%
Contains less Saturated Fat -90.8%
16% 30% 54%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g
18% 32% 50%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.1 g
Contains more Monounsaturated Fat +1035.9%
Contains more Polyunsaturated fat +1191%
Contains less Saturated Fat -90.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pretzel Maple sugar Opinion
Net carbs 76.99g 90.9g Maple sugar
Protein 10.04g 0.1g Pretzel
Fats 2.93g 0.2g Pretzel
Carbs 80.39g 90.9g Maple sugar
Calories 384kcal 354kcal Pretzel
Starch 72.58g Pretzel
Fructose 0.31g Pretzel
Sugar 2.21g 84.87g Pretzel
Fiber 3.4g 0g Pretzel
Calcium 27mg 90mg Maple sugar
Iron 4.58mg 1.61mg Pretzel
Magnesium 29mg 19mg Pretzel
Phosphorus 128mg 3mg Pretzel
Potassium 223mg 274mg Maple sugar
Sodium 1240mg 11mg Maple sugar
Zinc 1.04mg 6.06mg Maple sugar
Copper 0.156mg 0.099mg Pretzel
Manganese 1.015mg 4.422mg Maple sugar
Selenium 4.4µg 0.8µg Pretzel
Vitamin E 0.47mg 0mg Pretzel
Vitamin C 2.1mg 0mg Pretzel
Vitamin B1 0.424mg 0.009mg Pretzel
Vitamin B2 0.332mg 0.013mg Pretzel
Vitamin B3 5.27mg 0.04mg Pretzel
Vitamin B5 0.322mg 0.048mg Pretzel
Vitamin B6 0.074mg 0.003mg Pretzel
Folate 166µg 0µg Pretzel
Vitamin K 2.8µg 0µg Pretzel
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 Maple sugar
Saturated Fat 0.391g 0.036g Maple sugar
Monounsaturated Fat 0.727g 0.064g Pretzel
Polyunsaturated fat 1.291g 0.1g 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 Maple sugar
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
1%
Maple sugar
Minerals Daily Need Coverage Score
67%
Pretzel
91%
Maple sugar

Comparison summary

Which food is lower in Sugar?
Pretzel
Pretzel is lower in Sugar (difference - 82.66g)
Which food is cheaper?
Pretzel
Pretzel is cheaper (difference - $1.6)
Which food is richer in vitamins?
Pretzel
Pretzel is relatively richer in vitamins
Which food contains less Sodium?
Maple sugar
Maple sugar contains less Sodium (difference - 1229mg)
Which food is lower in Saturated Fat?
Maple sugar
Maple sugar is lower in Saturated Fat (difference - 0.355g)
Which food is lower in glycemic index?
Maple sugar
Maple sugar is lower in glycemic index (difference - 20)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.