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  6. Wheat Bread vs. Pretzel

Wheat Bread vs. Pretzel — In-Depth Nutrition Comparison

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Important differences between Wheat Bread and Pretzel

  • Wheat Bread has more Selenium, Manganese, Calcium, Phosphorus, Magnesium, Vitamin B3, and Vitamin B6, however, Pretzel has more Folate, and Iron.
  • Wheat Bread's daily need coverage for Selenium is 53% more.
  • Wheat Bread has 6 times more Calcium than Pretzel. Wheat Bread has 165mg of Calcium, while Pretzel has 27mg.
  • Wheat Bread is lower in Sodium.

The food varieties used in the comparison are Bread, wheat, toasted and Snacks, pretzels, hard, plain, salted.

Infographic

Wheat Bread 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.
Wheat Bread
Wheat Bread
8
:
1
Pretzel
Pretzel
Contains more Calcium +511.1%
Contains more Magnesium +103.4%
Contains more Phosphorus +46.9%
Contains less Sodium -51.5%
Contains more Zinc +41.3%
Contains more Copper +26.9%
Contains more Manganese +35.7%
Contains more Selenium +659.1%
Contains more Iron +12%
Equal in Potassium - 223
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Pretzel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 172% 21% 55% 20% 162% 29% 53% 133% 24%
Contains more Calcium +511.1%
Contains more Magnesium +103.4%
Contains more Phosphorus +46.9%
Contains less Sodium -51.5%
Contains more Zinc +41.3%
Contains more Copper +26.9%
Contains more Manganese +35.7%
Contains more Selenium +659.1%
Contains more Iron +12%
Equal in Potassium - 223

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.
Wheat Bread
Wheat Bread
6
:
3
Pretzel
Pretzel
Contains more Vitamin B2 +15.1%
Contains more Vitamin B3 +18.6%
Contains more Vitamin B5 +41.6%
Contains more Vitamin B6 +106.8%
Contains more Vitamin K +103.6%
Contains more Vitamin E +95.8%
Contains more Vitamin C +950%
Contains more Folate +93%
Equal in Vitamin B1 - 0.424
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
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 B2 +15.1%
Contains more Vitamin B3 +18.6%
Contains more Vitamin B5 +41.6%
Contains more Vitamin B6 +106.8%
Contains more Vitamin K +103.6%
Contains more Vitamin E +95.8%
Contains more Vitamin C +950%
Contains more Folate +93%
Equal in Vitamin B1 - 0.424

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
3
:
2
Pretzel
Pretzel
Contains more Protein +29.1%
Contains more Fats +45.7%
Contains more Water +674.1%
Contains more Carbs +44.1%
Contains more Other +26.7%
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 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 +29.1%
Contains more Fats +45.7%
Contains more Water +674.1%
Contains more Carbs +44.1%
Contains more Other +26.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
2
:
1
Pretzel
Pretzel
Contains more Monounsaturated Fat +40.2%
Contains more Polyunsaturated fat +33.2%
Contains less Saturated Fat -60.5%
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Pretzel
16% 30% 54%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g
Contains more Monounsaturated Fat +40.2%
Contains more Polyunsaturated fat +33.2%
Contains less Saturated Fat -60.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Bread Pretzel Opinion
Net carbs 51.07g 76.99g Pretzel
Protein 12.96g 10.04g Wheat Bread
Fats 4.27g 2.93g Wheat Bread
Carbs 55.77g 80.39g Pretzel
Calories 313kcal 384kcal Pretzel
Starch 72.58g Pretzel
Fructose 0.31g Pretzel
Sugar 6.42g 2.21g Pretzel
Fiber 4.7g 3.4g Wheat Bread
Calcium 165mg 27mg Wheat Bread
Iron 4.09mg 4.58mg Pretzel
Magnesium 59mg 29mg Wheat Bread
Phosphorus 188mg 128mg Wheat Bread
Potassium 223mg 223mg
Sodium 601mg 1240mg Wheat Bread
Zinc 1.47mg 1.04mg Wheat Bread
Copper 0.198mg 0.156mg Wheat Bread
Manganese 1.377mg 1.015mg Wheat Bread
Selenium 33.4µg 4.4µg Wheat Bread
Vitamin E 0.24mg 0.47mg Pretzel
Vitamin C 0.2mg 2.1mg Pretzel
Vitamin B1 0.439mg 0.424mg Wheat Bread
Vitamin B2 0.382mg 0.332mg Wheat Bread
Vitamin B3 6.25mg 5.27mg Wheat Bread
Vitamin B5 0.456mg 0.322mg Wheat Bread
Vitamin B6 0.153mg 0.074mg Wheat Bread
Folate 86µg 166µg Pretzel
Vitamin K 5.7µg 2.8µg Wheat Bread
Tryptophan 0.092mg 0.097mg Pretzel
Threonine 0.299mg 0.25mg Wheat Bread
Isoleucine 0.258mg 0.407mg Pretzel
Leucine 0.461mg 0.757mg Pretzel
Lysine 0.215mg 0.257mg Pretzel
Methionine 0.105mg 0.177mg Pretzel
Phenylalanine 0.315mg 0.52mg Pretzel
Valine 0.31mg 0.48mg Pretzel
Histidine 0.15mg 0.22mg Pretzel
Trans Fat 0.004g Wheat Bread
Saturated Fat 0.989g 0.391g Pretzel
Monounsaturated Fat 1.019g 0.727g Wheat Bread
Polyunsaturated fat 1.72g 1.291g Wheat Bread
Omega-6 - Linoleic acid 1.223g Pretzel
Omega-6 - Gamma-linoleic acid 0g 0.001g Pretzel
Omega-3 - ALA 0.161g 0.063g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread 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
38%
Wheat Bread
39%
Pretzel
Minerals Daily Need Coverage Score
89%
Wheat Bread
67%
Pretzel

Comparison summary

Which food contains less Sodium?
Wheat Bread
Wheat Bread contains less Sodium (difference - 639mg)
Which food is lower in glycemic index?
Wheat Bread
Wheat Bread is lower in glycemic index (difference - 23)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $2.1)
Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is lower in Sugar?
Pretzel
Pretzel is lower in Sugar (difference - 4.21g)
Which food is lower in Saturated Fat?
Pretzel
Pretzel is lower in Saturated Fat (difference - 0.598g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.