Pretzel vs. Spelt — In-Depth Nutrition Comparison
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How are Pretzel and Spelt different?
- Pretzel is richer in Folate, Iron, Vitamin B1, Vitamin B2, and Vitamin B3, while Spelt is higher in Copper.
- Pretzel covers your daily need of Sodium 54% more than Spelt.
- Pretzel contains 13 times more Folate than Spelt. Pretzel contains 166µg of Folate, while Spelt contains 13µg.
- Spelt is lower in Sodium.
Snacks, pretzels, hard, plain, salted and Spelt, cooked types were used in this article.
Infographic
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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
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Calcium
+170%
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Iron
+174.3%
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Potassium
+55.9%
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Magnesium
+69%
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Phosphorus
+17.2%
Contains
less
Sodium
-99.6%
Contains
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Zinc
+20.2%
Contains
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Copper
+37.8%
Equal in Manganese - 1.091
Equal in Selenium - 4
Contains
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Calcium
+170%
Contains
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Iron
+174.3%
Contains
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Potassium
+55.9%
Contains
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Magnesium
+69%
Contains
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Phosphorus
+17.2%
Contains
less
Sodium
-99.6%
Contains
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Zinc
+20.2%
Contains
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Copper
+37.8%
Equal in Manganese - 1.091
Equal in Selenium - 4
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.
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2
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Vitamin E
+80.8%
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Vitamin C
+∞%
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Vitamin B1
+311.7%
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Vitamin B2
+1006.7%
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Vitamin B3
+105.1%
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Folate
+1176.9%
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Vitamin A
+∞%
Equal in Vitamin B6 - 0.08
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Vitamin E
+80.8%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+311.7%
Contains
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Vitamin B2
+1006.7%
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Vitamin B3
+105.1%
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Folate
+1176.9%
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Vitamin A
+∞%
Equal in Vitamin B6 - 0.08
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+82.5%
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Fats
+244.7%
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Carbs
+204%
Contains
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Other
+440%
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Water
+2026.5%
Contains
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Protein
+82.5%
Contains
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Fats
+244.7%
Contains
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Carbs
+204%
Contains
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Other
+440%
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Water
+2026.5%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Starch
+270.9%
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Glucose
+∞%
Contains
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Fructose
+∞%
Contains
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Maltose
+∞%
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Starch
+270.9%
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Glucose
+∞%
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Fructose
+∞%
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Maltose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lower in Sugar | |||
Lower in Sodium | |||
Lower in Saturated Fat | |||
Lower in Glycemic Index | |||
Lower in price | |||
Rich in vitamins | |||
Lower in Cholesterol | Equal | ||
Rich in minerals | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Net carbs | 76.99g | 22.54g | |
Protein | 10.04g | 5.5g | |
Fats | 2.93g | 0.85g | |
Carbs | 80.39g | 26.44g | |
Calories | 384kcal | 127kcal | |
Starch | 72.58g | 19.57g | |
Fructose | 0.31g | ||
Sugar | 2.21g | ||
Fiber | 3.4g | 3.9g | |
Calcium | 27mg | 10mg | |
Iron | 4.58mg | 1.67mg | |
Magnesium | 29mg | 49mg | |
Phosphorus | 128mg | 150mg | |
Potassium | 223mg | 143mg | |
Sodium | 1240mg | 5mg | |
Zinc | 1.04mg | 1.25mg | |
Copper | 0.156mg | 0.215mg | |
Manganese | 1.015mg | 1.091mg | |
Selenium | 4.4µg | 4µg | |
Vitamin A | 0IU | 4IU | |
Vitamin E | 0.47mg | 0.26mg | |
Vitamin C | 2.1mg | 0mg | |
Vitamin B1 | 0.424mg | 0.103mg | |
Vitamin B2 | 0.332mg | 0.03mg | |
Vitamin B3 | 5.27mg | 2.57mg | |
Vitamin B5 | 0.322mg | ||
Vitamin B6 | 0.074mg | 0.08mg | |
Folate | 166µg | 13µg | |
Vitamin K | 2.8µg | ||
Tryptophan | 0.097mg | ||
Threonine | 0.25mg | ||
Isoleucine | 0.407mg | ||
Leucine | 0.757mg | ||
Lysine | 0.257mg | ||
Methionine | 0.177mg | ||
Phenylalanine | 0.52mg | ||
Valine | 0.48mg | ||
Histidine | 0.22mg | ||
Trans Fat | 0.004g | ||
Saturated Fat | 0.391g | ||
Monounsaturated Fat | 0.727g | ||
Polyunsaturated fat | 1.291g | ||
Omega-6 - Linoleic acid | 1.223g | ||
Omega-6 - Gamma-linoleic acid | 0.001g | ||
Omega-3 - ALA | 0.063g |
Which food is preferable for your diet?
is better in case of low diet
Low Fats diet | ||
Low Carbs diet | ||
Low Calories diet | ||
Low Glycemic Index diet |
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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%
10%
Minerals Daily Need Coverage Score
67%
45%
Comparison summary
Which food is lower in Sugar?
Spelt is lower in Sugar (difference - 2.21g)
Which food contains less Sodium?
Spelt contains less Sodium (difference - 1235mg)
Which food is lower in Saturated Fat?
Spelt is lower in Saturated Fat (difference - 0.391g)
Which food is lower in glycemic index?
Spelt is lower in glycemic index (difference - 20)
Which food is cheaper?
Spelt is cheaper (difference - $2.4)
Which food is richer in vitamins?
Pretzel is relatively richer in vitamins
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.