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Almonds vs. Pretzel — In-Depth Nutrition Comparison

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How are almonds and pretzel different?

  • Almonds are richer in vitamin E, copper, fats, vitamin B2, magnesium, manganese, phosphorus, and fiber, while pretzel is higher in folate.
  • Almonds cover your daily need for vitamin E 168% more than pretzel.
  • Almonds contain 17 times more fats than pretzel. Almonds contain 49.93g of fats, while pretzel contains 2.93g.
  • Almonds are lower in sodium.
  • Pretzel has a higher glycemic index (83) than almonds (0).

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

Infographic

Almonds vs Pretzel infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 8.1% 20% 172% 52% 28% 55% 162% 132% 24%
Contains more MagnesiumMagnesium +831%
Contains more CalciumCalcium +896.3%
Contains more PotassiumPotassium +228.7%
Contains more CopperCopper +560.9%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +275.8%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +114.7%
Contains more IronIron +23.5%
~equal in Selenium ~4.4µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 513% 51% 263% 68% 28% 32% 0% 0% 33%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 7% 0% 0% 9.4% 106% 77% 99% 19% 17% 0% 7% 125%
Contains more Vitamin EVitamin E +5353.2%
Contains more Vitamin B2Vitamin B2 +242.8%
Contains more Vitamin B5Vitamin B5 +46.3%
Contains more Vitamin B6Vitamin B6 +85.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +106.8%
Contains more Vitamin B3Vitamin B3 +45.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +277.3%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Almonds Pretzel DV% diff.
Vitamin E 25.63mg 0.47mg 168%
Copper 1.031mg 0.156mg 97%
Monounsaturated fat 31.551g 0.727g 77%
Polyunsaturated fat 12.329g 1.291g 74%
Fats 49.93g 2.93g 72%
Omega-6 (Linoleic acid) 12.32g 1.223g 65%
Vitamin B2 1.138mg 0.332mg 62%
Magnesium 270mg 29mg 57%
Sodium 1mg 1240mg 54%
Manganese 2.179mg 1.015mg 51%
Phosphorus 481mg 128mg 50%
Fiber 12.5g 3.4g 36%
Folate 44µg 166µg 31%
Starch 0.72g 72.58g 30%
Calcium 269mg 27mg 24%
Protein 21.15g 10.04g 22%
Carbs 21.55g 80.39g 20%
Zinc 3.12mg 1.04mg 19%
Vitamin B1 0.205mg 0.424mg 18%
Saturated fat 3.802g 0.391g 16%
Potassium 733mg 223mg 15%
Iron 3.71mg 4.58mg 11%
Calories 579kcal 384kcal 10%
Vitamin B3 3.618mg 5.27mg 10%
Vitamin B6 0.137mg 0.074mg 5%
Choline 52.1mg 29.5mg 4%
Omega-3 (ALA) 0.003g 0.063g 4%
Vitamin B5 0.471mg 0.322mg 3%
Vitamin C 0mg 2.1mg 2%
Vitamin K 0µg 2.8µg 2%
Selenium 4.1µg 4.4µg 1%
Protein per 100 calories 3.7g 2.6g N/A
Calories per 10 g protein 274kcal 382kcal N/A
Weight per 100 calories 17g 26g N/A
Unsaturated / Saturated Fat ratio 12 5.2 N/A
Net carbs 9.05g 76.99g N/A
Sugar 4.35g 2.21g N/A
Trans fat 0.015g 0.004g N/A
Tryptophan 0.211mg 0.097mg 0%
Threonine 0.601mg 0.25mg 0%
Isoleucine 0.751mg 0.407mg 0%
Leucine 1.473mg 0.757mg 0%
Lysine 0.568mg 0.257mg 0%
Methionine 0.157mg 0.177mg 0%
Phenylalanine 1.132mg 0.52mg 0%
Valine 0.855mg 0.48mg 0%
Histidine 0.539mg 0.22mg 0%
Fructose 0.11g 0.31g 0%
Omega-6 (Gamma-linolenic acid) 0g 0.001g N/A
Omega-6 (Eicosadienoic acid) 0.002g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 ProteinProtein +110.7%
Contains more FatsFats +1604.1%
Contains more WaterWater +40.9%
Contains more CarbsCarbs +273%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
16% 30% 54%
Saturated fat: Sat. Fat 0.391 g
Monounsaturated fat: Mono. Fat 0.727 g
Polyunsaturated fat: Poly. Fat 1.291 g
Contains more Mono. FatMonounsaturated fat +4239.9%
Contains more Poly. FatPolyunsaturated fat +855%
Contains less Sat. FatSaturated fat -89.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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 SucroseSucrose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +9980.6%
Contains more GlucoseGlucose +305.9%
Contains more FructoseFructose +181.8%
Contains more MaltoseMaltose +2675%
~equal in Lactose ~0g

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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. Almonds - 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.