Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Pretzel vs. Olive — In-Depth Nutrition Comparison

Compare

Significant differences between Pretzel and Olive

  • Pretzel has more Manganese, Folate, Vitamin B1, Vitamin B3, Vitamin B2, Phosphorus, and Iron, however, Olive is richer in Copper, and Vitamin E .
  • Pretzel covers your daily Manganese needs 43% more than Olive.
  • Olive contains less Sodium.

Specific food types used in this comparison are Snacks, pretzels, hard, plain, salted and Olives, ripe, canned (small-extra large).

Infographic

Pretzel vs Olive 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.
:
3
Olive
Contains more Iron +38.8%
Contains more Magnesium +625%
Contains more Phosphorus +4166.7%
Contains more Potassium +2687.5%
Contains more Zinc +372.7%
Contains more Manganese +4975%
Contains more Selenium +388.9%
Contains more Calcium +225.9%
Contains less Sodium -40.7%
Contains more Copper +60.9%
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% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Contains more Iron +38.8%
Contains more Magnesium +625%
Contains more Phosphorus +4166.7%
Contains more Potassium +2687.5%
Contains more Zinc +372.7%
Contains more Manganese +4975%
Contains more Selenium +388.9%
Contains more Calcium +225.9%
Contains less Sodium -40.7%
Contains more Copper +60.9%

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.
:
2
Olive
Contains more Vitamin C +133.3%
Contains more Vitamin B1 +14033.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +14143.2%
Contains more Vitamin B5 +2046.7%
Contains more Vitamin B6 +722.2%
Contains more Folate +∞%
Contains more Vitamin K +100%
Contains more Vitamin A +∞%
Contains more Vitamin E +251.1%
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 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Contains more Vitamin C +133.3%
Contains more Vitamin B1 +14033.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +14143.2%
Contains more Vitamin B5 +2046.7%
Contains more Vitamin B6 +722.2%
Contains more Folate +∞%
Contains more Vitamin K +100%
Contains more Vitamin A +∞%
Contains more Vitamin E +251.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Olive
Contains more Protein +1095.2%
Contains more Carbs +1184.2%
Contains more Other +57.4%
Contains more Fats +264.5%
Contains more Water +2455.6%
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
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more Protein +1095.2%
Contains more Carbs +1184.2%
Contains more Other +57.4%
Contains more Fats +264.5%
Contains more Water +2455.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Olive
Contains less Saturated Fat -72.4%
Contains more Polyunsaturated fat +41.7%
Contains more Monounsaturated Fat +985%
16% 30% 54%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains less Saturated Fat -72.4%
Contains more Polyunsaturated fat +41.7%
Contains more Monounsaturated Fat +985%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pretzel Olive Opinion
Net carbs 76.99g 3.06g Pretzel
Protein 10.04g 0.84g Pretzel
Fats 2.93g 10.68g Olive
Carbs 80.39g 6.26g Pretzel
Calories 384kcal 115kcal Pretzel
Starch 72.58g Pretzel
Fructose 0.31g Pretzel
Sugar 2.21g 0g Olive
Fiber 3.4g 3.2g Pretzel
Calcium 27mg 88mg Olive
Iron 4.58mg 3.3mg Pretzel
Magnesium 29mg 4mg Pretzel
Phosphorus 128mg 3mg Pretzel
Potassium 223mg 8mg Pretzel
Sodium 1240mg 735mg Olive
Zinc 1.04mg 0.22mg Pretzel
Copper 0.156mg 0.251mg Olive
Manganese 1.015mg 0.02mg Pretzel
Selenium 4.4µg 0.9µg Pretzel
Vitamin A 0IU 403IU Olive
Vitamin A RAE 0µg 20µg Olive
Vitamin E 0.47mg 1.65mg Olive
Vitamin C 2.1mg 0.9mg Pretzel
Vitamin B1 0.424mg 0.003mg Pretzel
Vitamin B2 0.332mg 0mg Pretzel
Vitamin B3 5.27mg 0.037mg Pretzel
Vitamin B5 0.322mg 0.015mg Pretzel
Vitamin B6 0.074mg 0.009mg Pretzel
Folate 166µg 0µg Pretzel
Vitamin K 2.8µg 1.4µg Pretzel
Tryptophan 0.097mg Pretzel
Threonine 0.25mg 0.026mg Pretzel
Isoleucine 0.407mg 0.031mg Pretzel
Leucine 0.757mg 0.05mg Pretzel
Lysine 0.257mg 0.032mg Pretzel
Methionine 0.177mg 0.012mg Pretzel
Phenylalanine 0.52mg 0.029mg Pretzel
Valine 0.48mg 0.038mg Pretzel
Histidine 0.22mg 0.023mg Pretzel
Trans Fat 0.004g 0g Olive
Saturated Fat 0.391g 1.415g Pretzel
Monounsaturated Fat 0.727g 7.888g Olive
Polyunsaturated fat 1.291g 0.911g 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 Olive
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
6%
Olive
Minerals Daily Need Coverage Score
67%
Pretzel
35%
Olive

Comparison summary

Which food is lower in Saturated Fat?
Pretzel
Pretzel is lower in Saturated Fat (difference - 1.024g)
Which food is lower in glycemic index?
Pretzel
Pretzel is lower in glycemic index (difference - 83)
Which food is cheaper?
Pretzel
Pretzel is cheaper (difference - $1.1)
Which food is richer in minerals?
Pretzel
Pretzel is relatively richer in minerals
Which food is richer in vitamins?
Pretzel
Pretzel is relatively richer in vitamins
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 2.21g)
Which food contains less Sodium?
Olive
Olive contains less Sodium (difference - 505mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.