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  6. Almond vs. Pretzel

Almond vs. Pretzel — In-Depth Nutrition Comparison

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How are Almond and Pretzel different?

  • Almond is richer in Vitamin E , Copper, Vitamin B2, Magnesium, Manganese, Phosphorus, Fiber, and Calcium, while Pretzel is higher in Folate.
  • Almond covers your daily need of Vitamin E 168% more than Pretzel.
  • Almond contains 10 times more Calcium than Pretzel. Almond contains 269mg of Calcium, while Pretzel contains 27mg.
  • Almond is lower in Sodium.

Nuts, almonds and Snacks, pretzels, hard, plain, salted types were used in this article.

Infographic

Almond vs Pretzel 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.
Almond
Almond
8
:
2
Pretzel
Pretzel
Contains more Calcium +896.3%
Contains more Magnesium +831%
Contains more Phosphorus +275.8%
Contains more Potassium +228.7%
Contains less Sodium -99.9%
Contains more Zinc +200%
Contains more Copper +560.9%
Contains more Manganese +114.7%
Contains more Iron +23.5%
Equal in Selenium - 4.4
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Pretzel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 172% 21% 55% 20% 162% 29% 53% 133% 24%
Contains more Calcium +896.3%
Contains more Magnesium +831%
Contains more Phosphorus +275.8%
Contains more Potassium +228.7%
Contains less Sodium -99.9%
Contains more Zinc +200%
Contains more Copper +560.9%
Contains more Manganese +114.7%
Contains more Iron +23.5%
Equal in Selenium - 4.4

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.
Almond
Almond
5
:
5
Pretzel
Pretzel
Contains more Vitamin A +∞%
Contains more Vitamin E +5353.2%
Contains more Vitamin B2 +242.8%
Contains more Vitamin B5 +46.3%
Contains more Vitamin B6 +85.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +106.8%
Contains more Vitamin B3 +45.7%
Contains more Folate +277.3%
Contains more Vitamin K +∞%
Almond
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Pretzel
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +5353.2%
Contains more Vitamin B2 +242.8%
Contains more Vitamin B5 +46.3%
Contains more Vitamin B6 +85.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +106.8%
Contains more Vitamin B3 +45.7%
Contains more Folate +277.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
Almond
3
:
2
Pretzel
Pretzel
Contains more Protein +110.7%
Contains more Fats +1604.1%
Contains more Water +40.9%
Contains more Carbs +273%
Contains more Other +18.6%
Almond
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Pretzel
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
Contains more Protein +110.7%
Contains more Fats +1604.1%
Contains more Water +40.9%
Contains more Carbs +273%
Contains more Other +18.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
Almond
2
:
1
Pretzel
Pretzel
Contains more Monounsaturated Fat +4239.9%
Contains more Polyunsaturated fat +855%
Contains less Saturated Fat -89.7%
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Pretzel
16% 30% 54%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g
Contains more Monounsaturated Fat +4239.9%
Contains more Polyunsaturated fat +855%
Contains less Saturated Fat -89.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Almond
Almond
2
:
4
Pretzel
Pretzel
Contains more Sucrose +∞%
Contains more Galactose +∞%
Contains more Starch +9980.6%
Contains more Glucose +305.9%
Contains more Fructose +181.8%
Contains more Maltose +2675%
Almond
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
Pretzel
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
Contains more Sucrose +∞%
Contains more Galactose +∞%
Contains more Starch +9980.6%
Contains more Glucose +305.9%
Contains more Fructose +181.8%
Contains more Maltose +2675%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond Pretzel Opinion
Net carbs 9.05g 76.99g Pretzel
Protein 21.15g 10.04g Almond
Fats 49.93g 2.93g Almond
Carbs 21.55g 80.39g Pretzel
Calories 579kcal 384kcal Almond
Starch 0.72g 72.58g Pretzel
Fructose 0.11g 0.31g Pretzel
Sugar 4.35g 2.21g Pretzel
Fiber 12.5g 3.4g Almond
Calcium 269mg 27mg Almond
Iron 3.71mg 4.58mg Pretzel
Magnesium 270mg 29mg Almond
Phosphorus 481mg 128mg Almond
Potassium 733mg 223mg Almond
Sodium 1mg 1240mg Almond
Zinc 3.12mg 1.04mg Almond
Copper 1.031mg 0.156mg Almond
Manganese 2.179mg 1.015mg Almond
Selenium 4.1µg 4.4µg Pretzel
Vitamin A 2IU 0IU Almond
Vitamin E 25.63mg 0.47mg Almond
Vitamin C 0mg 2.1mg Pretzel
Vitamin B1 0.205mg 0.424mg Pretzel
Vitamin B2 1.138mg 0.332mg Almond
Vitamin B3 3.618mg 5.27mg Pretzel
Vitamin B5 0.471mg 0.322mg Almond
Vitamin B6 0.137mg 0.074mg Almond
Folate 44µg 166µg Pretzel
Vitamin K 0µg 2.8µg Pretzel
Tryptophan 0.211mg 0.097mg Almond
Threonine 0.601mg 0.25mg Almond
Isoleucine 0.751mg 0.407mg Almond
Leucine 1.473mg 0.757mg Almond
Lysine 0.568mg 0.257mg Almond
Methionine 0.157mg 0.177mg Pretzel
Phenylalanine 1.132mg 0.52mg Almond
Valine 0.855mg 0.48mg Almond
Histidine 0.539mg 0.22mg Almond
Trans Fat 0.015g 0.004g Pretzel
Saturated Fat 3.802g 0.391g Pretzel
Monounsaturated Fat 31.551g 0.727g Almond
Polyunsaturated fat 12.329g 1.291g Almond
Omega-6 - Eicosadienoic acid 0.002g 0g Almond
Omega-6 - Linoleic acid 12.32g 1.223g Almond
Omega-6 - Gamma-linoleic acid 0g 0.001g Pretzel
Omega-3 - ALA 0.003g 0.063g Pretzel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Pretzel
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
82%
Almond
39%
Pretzel
Minerals Daily Need Coverage Score
142%
Almond
67%
Pretzel

Comparison summary

Which food is lower in Sugar?
Pretzel
Pretzel is lower in Sugar (difference - 2.14g)
Which food is lower in Saturated Fat?
Pretzel
Pretzel is lower in Saturated Fat (difference - 3.411g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 1239mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 83)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2.4)
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. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/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.