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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, and protein; however, pretzel has more folate, carbs, 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.
  • Pretzel has a higher glycemic index than wheat Bread.

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

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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
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 +103.4%
Contains more CalciumCalcium +511.1%
Contains more CopperCopper +26.9%
Contains more ZincZinc +41.3%
Contains more PhosphorusPhosphorus +46.9%
Contains less SodiumSodium -51.5%
Contains more ManganeseManganese +35.7%
Contains more SeleniumSelenium +659.1%
Contains more IronIron +12%
~equal in Potassium ~223mg

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 0.67% 0% 0% 4.8% 110% 88% 117% 27% 35% 0% 14% 65%
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 B2Vitamin B2 +15.1%
Contains more Vitamin B3Vitamin B3 +18.6%
Contains more Vitamin B5Vitamin B5 +41.6%
Contains more Vitamin B6Vitamin B6 +106.8%
Contains more Vitamin KVitamin K +103.6%
Contains more Vitamin CVitamin C +950%
Contains more Vitamin EVitamin E +95.8%
Contains more FolateFolate +93%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.424mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Pretzel DV% diff.
Selenium 33.4µg 4.4µg 53%
Starch 72.58g 30%
Sodium 601mg 1240mg 28%
Folate 86µg 166µg 20%
Manganese 1.377mg 1.015mg 16%
Calcium 165mg 27mg 14%
Phosphorus 188mg 128mg 9%
Carbs 55.77g 80.39g 8%
Magnesium 59mg 29mg 7%
Omega-6 (Linoleic acid) 1.223g 7%
Protein 12.96g 10.04g 6%
Iron 4.09mg 4.58mg 6%
Vitamin B3 6.25mg 5.27mg 6%
Vitamin B6 0.153mg 0.074mg 6%
Omega-3 (ALA) 0.161g 0.063g 6%
Fiber 4.7g 3.4g 5%
Copper 0.198mg 0.156mg 5%
Calories 313kcal 384kcal 4%
Zinc 1.47mg 1.04mg 4%
Vitamin B2 0.382mg 0.332mg 4%
Vitamin B5 0.456mg 0.322mg 3%
Saturated fat 0.989g 0.391g 3%
Polyunsaturated fat 1.72g 1.291g 3%
Fats 4.27g 2.93g 2%
Vitamin C 0.2mg 2.1mg 2%
Vitamin E 0.24mg 0.47mg 2%
Vitamin K 5.7µg 2.8µg 2%
Vitamin B1 0.439mg 0.424mg 1%
Choline 22.1mg 29.5mg 1%
Monounsaturated fat 1.019g 0.727g 1%
Protein per 100 calories 4.1g 2.6g N/A
Calories per 10 g protein 242kcal 382kcal N/A
Weight per 100 calories 32g 26g N/A
Unsaturated / Saturated Fat ratio 2.8 5.2 N/A
Net carbs 51.07g 76.99g N/A
Potassium 223mg 223mg 0%
Sugar 6.42g 2.21g N/A
Trans fat 0.004g N/A
Tryptophan 0.092mg 0.097mg 0%
Threonine 0.299mg 0.25mg 0%
Isoleucine 0.258mg 0.407mg 0%
Leucine 0.461mg 0.757mg 0%
Lysine 0.215mg 0.257mg 0%
Methionine 0.105mg 0.177mg 0%
Phenylalanine 0.315mg 0.52mg 0%
Valine 0.31mg 0.48mg 0%
Histidine 0.15mg 0.22mg 0%
Fructose 0.31g 0%
Omega-6 (Gamma-linolenic acid) 0g 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +29.1%
Contains more FatsFats +45.7%
Contains more WaterWater +674.1%
Contains more CarbsCarbs +44.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 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 +40.2%
Contains more Poly. FatPolyunsaturated fat +33.2%
Contains less Sat. FatSaturated fat -60.5%

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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. 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.