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Pretzel vs. Raisin — In-Depth Nutrition Comparison

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A recap on differences between Pretzel and Raisin

  • Pretzel is higher in Folate, Iron, Manganese, Vitamin B3, Vitamin B1, and Vitamin B2, yet Raisin is higher in Copper, Potassium, and Vitamin B6.
  • Pretzel covers your daily Sodium needs 53% more than Raisin.
  • Pretzel contains 33 times more Folate than Raisin. While Pretzel contains 166µg of Folate, Raisin contains only 5µg.
  • The amount of Sodium in Raisin is lower.

Food varieties used in this article are Snacks, pretzels, hard, plain, salted and Raisins, seedless.

Infographic

Pretzel vs Raisin 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.
:
5
Raisin
Contains more Iron +143.6%
Contains more Phosphorus +26.7%
Contains more Zinc +372.7%
Contains more Manganese +239.5%
Contains more Selenium +633.3%
Contains more Calcium +85.2%
Contains more Magnesium +10.3%
Contains more Potassium +235.9%
Contains less Sodium -99.1%
Contains more Copper +103.8%
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% 71% 23% 44% 67% 2% 6% 106% 39% 4%
Contains more Iron +143.6%
Contains more Phosphorus +26.7%
Contains more Zinc +372.7%
Contains more Manganese +239.5%
Contains more Selenium +633.3%
Contains more Calcium +85.2%
Contains more Magnesium +10.3%
Contains more Potassium +235.9%
Contains less Sodium -99.1%
Contains more Copper +103.8%

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.
:
3
Raisin
Contains more Vitamin E +291.7%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +165.6%
Contains more Vitamin B3 +588%
Contains more Vitamin B5 +238.9%
Contains more Folate +3220%
Contains more Vitamin B6 +135.1%
Contains more Vitamin K +25%
Equal in Vitamin C - 2.3
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% 3% 0% 8% 27% 29% 15% 6% 41% 4% 0% 9%
Contains more Vitamin E +291.7%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +165.6%
Contains more Vitamin B3 +588%
Contains more Vitamin B5 +238.9%
Contains more Folate +3220%
Contains more Vitamin B6 +135.1%
Contains more Vitamin K +25%
Equal in Vitamin C - 2.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Raisin
Contains more Protein +227%
Contains more Fats +537%
Contains more Other +88.7%
Contains more Water +393%
Equal in Carbs - 79.18
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% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Contains more Protein +227%
Contains more Fats +537%
Contains more Other +88.7%
Contains more Water +393%
Equal in Carbs - 79.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Raisin
Contains more Monounsaturated Fat +1325.5%
Contains more Polyunsaturated fat +3389.2%
Contains less Saturated Fat -85.2%
16% 30% 54%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g
40% 35% 25%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.037 g
Contains more Monounsaturated Fat +1325.5%
Contains more Polyunsaturated fat +3389.2%
Contains less Saturated Fat -85.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
:
3
Raisin
Contains more Starch +2588.1%
Contains more Maltose +∞%
Contains more Sucrose +∞%
Contains more Glucose +3921.7%
Contains more Fructose +9474.2%
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
4% 46% 49%
Starch: 2.7 g
Sucrose: 0.45 g
Glucose: 27.75 g
Fructose: 29.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +2588.1%
Contains more Maltose +∞%
Contains more Sucrose +∞%
Contains more Glucose +3921.7%
Contains more Fructose +9474.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pretzel Raisin Opinion
Net carbs 76.99g 75.48g Pretzel
Protein 10.04g 3.07g Pretzel
Fats 2.93g 0.46g Pretzel
Carbs 80.39g 79.18g Pretzel
Calories 384kcal 299kcal Pretzel
Starch 72.58g 2.7g Pretzel
Fructose 0.31g 29.68g Raisin
Sugar 2.21g 59.19g Pretzel
Fiber 3.4g 3.7g Raisin
Calcium 27mg 50mg Raisin
Iron 4.58mg 1.88mg Pretzel
Magnesium 29mg 32mg Raisin
Phosphorus 128mg 101mg Pretzel
Potassium 223mg 749mg Raisin
Sodium 1240mg 11mg Raisin
Zinc 1.04mg 0.22mg Pretzel
Copper 0.156mg 0.318mg Raisin
Manganese 1.015mg 0.299mg Pretzel
Selenium 4.4µg 0.6µg Pretzel
Vitamin E 0.47mg 0.12mg Pretzel
Vitamin C 2.1mg 2.3mg Raisin
Vitamin B1 0.424mg 0.106mg Pretzel
Vitamin B2 0.332mg 0.125mg Pretzel
Vitamin B3 5.27mg 0.766mg Pretzel
Vitamin B5 0.322mg 0.095mg Pretzel
Vitamin B6 0.074mg 0.174mg Raisin
Folate 166µg 5µg Pretzel
Vitamin K 2.8µg 3.5µg Raisin
Tryptophan 0.097mg 0.05mg Pretzel
Threonine 0.25mg 0.077mg Pretzel
Isoleucine 0.407mg 0.057mg Pretzel
Leucine 0.757mg 0.096mg Pretzel
Lysine 0.257mg 0.084mg Pretzel
Methionine 0.177mg 0.021mg Pretzel
Phenylalanine 0.52mg 0.065mg Pretzel
Valine 0.48mg 0.083mg Pretzel
Histidine 0.22mg 0.072mg Pretzel
Trans Fat 0.004g 0g Raisin
Saturated Fat 0.391g 0.058g Raisin
Monounsaturated Fat 0.727g 0.051g Pretzel
Polyunsaturated fat 1.291g 0.037g Pretzel
Omega-6 - Linoleic acid 1.223g Pretzel
Omega-6 - Gamma-linoleic acid 0.001g 0.001g
Omega-3 - ALA 0.063g Pretzel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pretzel Raisin
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
12%
Raisin
Minerals Daily Need Coverage Score
67%
Pretzel
37%
Raisin

Comparison summary

Which food contains less Sodium?
Raisin
Raisin contains less Sodium (difference - 1229mg)
Which food is lower in Saturated Fat?
Raisin
Raisin is lower in Saturated Fat (difference - 0.333g)
Which food is lower in glycemic index?
Raisin
Raisin is lower in glycemic index (difference - 19)
Which food is cheaper?
Raisin
Raisin is cheaper (difference - $1.4)
Which food is lower in Sugar?
Pretzel
Pretzel is lower in Sugar (difference - 56.98g)
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.
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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.