Blackberry vs. Pretzel — In-Depth Nutrition Comparison
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How are blackberries and pretzel different?
- Blackberries are higher in vitamin C; however, pretzel is richer in iron, folate, vitamin B1, vitamin B3, carbs, vitamin B2, protein, and manganese.
- Daily need coverage for sodium for pretzel is 54% higher.
- Blackberries contain 10 times more vitamin C than pretzel. While blackberries contain 21mg of vitamin C, pretzel contains only 2.1mg.
- Blackberries have less sodium.
- Blackberries have a lower glycemic index (25) than pretzel (83).
Blackberries, raw and Snacks, pretzels, hard, plain, salted are the varieties used in this article.
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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.
| Contains less SodiumSodium | -99.9% |
| Contains more MagnesiumMagnesium | +45% |
| Contains more PotassiumPotassium | +37.7% |
| Contains more IronIron | +638.7% |
| Contains more ZincZinc | +96.2% |
| Contains more PhosphorusPhosphorus | +481.8% |
| Contains more ManganeseManganese | +57.1% |
| Contains more SeleniumSelenium | +1000% |
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.
| Contains more Vitamin CVitamin C | +900% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +148.9% |
| Contains more Vitamin KVitamin K | +607.1% |
| Contains more Vitamin B1Vitamin B1 | +2020% |
| Contains more Vitamin B2Vitamin B2 | +1176.9% |
| Contains more Vitamin B3Vitamin B3 | +715.8% |
| Contains more Vitamin B5Vitamin B5 | +16.7% |
| Contains more Vitamin B6Vitamin B6 | +146.7% |
| Contains more FolateFolate | +564% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 1mg | 1240mg | 54% |
| Iron | 0.62mg | 4.58mg | 50% |
| Folate | 25µg | 166µg | 35% |
| Vitamin B1 | 0.02mg | 0.424mg | 34% |
| Starch | 0g | 72.58g | 30% |
| Vitamin B3 | 0.646mg | 5.27mg | 29% |
| Carbs | 9.61g | 80.39g | 24% |
| Vitamin B2 | 0.026mg | 0.332mg | 24% |
| Vitamin C | 21mg | 2.1mg | 21% |
| Calories | 43kcal | 384kcal | 17% |
| Protein | 1.39g | 10.04g | 17% |
| Manganese | 0.646mg | 1.015mg | 16% |
| Phosphorus | 22mg | 128mg | 15% |
| Vitamin K | 19.8µg | 2.8µg | 14% |
| Fiber | 5.3g | 3.4g | 8% |
| Selenium | 0.4µg | 4.4µg | 7% |
| Polyunsaturated fat | 0.28g | 1.291g | 7% |
| Omega-6 (Linoleic acid) | 1.223g | 7% | |
| Zinc | 0.53mg | 1.04mg | 5% |
| Vitamin E | 1.17mg | 0.47mg | 5% |
| Fats | 0.49g | 2.93g | 4% |
| Choline | 8.5mg | 29.5mg | 4% |
| Omega-3 (ALA) | 0.063g | 4% | |
| Vitamin B6 | 0.03mg | 0.074mg | 3% |
| Fructose | 2.4g | 0.31g | 3% |
| Magnesium | 20mg | 29mg | 2% |
| Potassium | 162mg | 223mg | 2% |
| Saturated fat | 0.014g | 0.391g | 2% |
| Monounsaturated fat | 0.047g | 0.727g | 2% |
| Copper | 0.165mg | 0.156mg | 1% |
| Vitamin A | 11µg | 0µg | 1% |
| Vitamin B5 | 0.276mg | 0.322mg | 1% |
| Protein per 100 calories | 3.2g | 2.6g | N/A |
| Calories per 10 g protein | 309kcal | 382kcal | N/A |
| Weight per 100 calories | 233g | 26g | N/A |
| Unsaturated / Saturated Fat ratio | 23 | 5.2 | N/A |
| Net carbs | 4.31g | 76.99g | N/A |
| Calcium | 29mg | 27mg | 0% |
| Sugar | 4.88g | 2.21g | N/A |
| Trans fat | 0g | 0.004g | N/A |
| Tryptophan | 0.097mg | 0% | |
| Threonine | 0.25mg | 0% | |
| Isoleucine | 0.407mg | 0% | |
| Leucine | 0.757mg | 0% | |
| Lysine | 0.257mg | 0% | |
| Methionine | 0.177mg | 0% | |
| Phenylalanine | 0.52mg | 0% | |
| Valine | 0.48mg | 0% | |
| Histidine | 0.22mg | 0% | |
| Omega-6 (Gamma-linolenic acid) | 0.001g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.39 g
Fats:
0.49 g
Carbs:
9.61 g
Water:
88.15 g
Other:
0.36 g
Protein:
10.04 g
Fats:
2.93 g
Carbs:
80.39 g
Water:
3.13 g
Other:
3.51 g
| Contains more WaterWater | +2716.3% |
| Contains more ProteinProtein | +622.3% |
| Contains more FatsFats | +498% |
| Contains more CarbsCarbs | +736.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.014 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.28 g
Saturated fat:
Sat. Fat
0.391 g
Monounsaturated fat:
Mono. Fat
0.727 g
Polyunsaturated fat:
Poly. Fat
1.291 g
| Contains less Sat. FatSaturated fat | -96.4% |
| Contains more Mono. FatMonounsaturated fat | +1446.8% |
| Contains more Poly. FatPolyunsaturated fat | +361.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.07 g
Glucose:
2.31 g
Fructose:
2.4 g
Lactose:
0 g
Maltose:
0.07 g
Galactose:
0.03 g
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 GlucoseGlucose | +234.8% |
| Contains more FructoseFructose | +674.2% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more MaltoseMaltose | +1485.7% |
~equal in
Lactose
~0g
