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

Pretzel vs. Spelt — In-Depth Nutrition Comparison

Compare

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

Pretzel vs Spelt 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.
:
6
Spelt
Contains more Calcium +170%
Contains more Iron +174.3%
Contains more Potassium +55.9%
Contains more Magnesium +69%
Contains more Phosphorus +17.2%
Contains less Sodium -99.6%
Contains more Zinc +20.2%
Contains more Copper +37.8%
Equal in Manganese - 1.091
Equal in Selenium - 4
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 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Contains more Calcium +170%
Contains more Iron +174.3%
Contains more Potassium +55.9%
Contains more Magnesium +69%
Contains more Phosphorus +17.2%
Contains less Sodium -99.6%
Contains more Zinc +20.2%
Contains more 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.
:
2
Spelt
Contains more Vitamin E +80.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +311.7%
Contains more Vitamin B2 +1006.7%
Contains more Vitamin B3 +105.1%
Contains more Folate +1176.9%
Contains more Vitamin A +∞%
Equal in Vitamin B6 - 0.08
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 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
Contains more Vitamin E +80.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +311.7%
Contains more Vitamin B2 +1006.7%
Contains more Vitamin B3 +105.1%
Contains more Folate +1176.9%
Contains more Vitamin A +∞%
Equal in Vitamin B6 - 0.08

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Spelt
Contains more Protein +82.5%
Contains more Fats +244.7%
Contains more Carbs +204%
Contains more Other +440%
Contains more Water +2026.5%
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
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Contains more Protein +82.5%
Contains more Fats +244.7%
Contains more Carbs +204%
Contains more Other +440%
Contains more Water +2026.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
:
0
Spelt
Contains more Starch +270.9%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
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
100%
Starch: 19.57 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +270.9%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pretzel Spelt Opinion
Net carbs 76.99g 22.54g Pretzel
Protein 10.04g 5.5g Pretzel
Fats 2.93g 0.85g Pretzel
Carbs 80.39g 26.44g Pretzel
Calories 384kcal 127kcal Pretzel
Starch 72.58g 19.57g Pretzel
Fructose 0.31g Pretzel
Sugar 2.21g Spelt
Fiber 3.4g 3.9g Spelt
Calcium 27mg 10mg Pretzel
Iron 4.58mg 1.67mg Pretzel
Magnesium 29mg 49mg Spelt
Phosphorus 128mg 150mg Spelt
Potassium 223mg 143mg Pretzel
Sodium 1240mg 5mg Spelt
Zinc 1.04mg 1.25mg Spelt
Copper 0.156mg 0.215mg Spelt
Manganese 1.015mg 1.091mg Spelt
Selenium 4.4µg 4µg Pretzel
Vitamin A 0IU 4IU Spelt
Vitamin E 0.47mg 0.26mg Pretzel
Vitamin C 2.1mg 0mg Pretzel
Vitamin B1 0.424mg 0.103mg Pretzel
Vitamin B2 0.332mg 0.03mg Pretzel
Vitamin B3 5.27mg 2.57mg Pretzel
Vitamin B5 0.322mg Pretzel
Vitamin B6 0.074mg 0.08mg Spelt
Folate 166µg 13µg Pretzel
Vitamin K 2.8µg 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 Spelt
Saturated Fat 0.391g Spelt
Monounsaturated Fat 0.727g Pretzel
Polyunsaturated fat 1.291g 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 Spelt
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
10%
Spelt
Minerals Daily Need Coverage Score
67%
Pretzel
45%
Spelt

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 2.21g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 1235mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.391g)
Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 20)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2.4)
Which food is richer in vitamins?
Pretzel
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.

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.