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Broccoli vs. Pretzel — In-Depth Nutrition Comparison

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What are the differences between Broccoli and Pretzel?

  • Broccoli is higher in Vitamin C, and Vitamin K, yet Pretzel is higher in Iron, Manganese, Vitamin B1, Vitamin B3, Folate, Vitamin B2, and Copper.
  • Broccoli's daily need coverage for Vitamin C is 97% more.
  • Broccoli has 36 times more Vitamin K than Pretzel. While Broccoli has 101.6µg of Vitamin K, Pretzel has only 2.8µg.
  • The amount of Sodium in Broccoli is lower.

We used Broccoli, raw and Snacks, pretzels, hard, plain, salted types in this article.

Infographic

Broccoli 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.
Contains more Calcium +74.1%
Contains more Potassium +41.7%
Contains less Sodium -97.3%
Contains more Iron +527.4%
Contains more Magnesium +38.1%
Contains more Phosphorus +93.9%
Contains more Zinc +153.7%
Contains more Copper +218.4%
Contains more Manganese +383.3%
Contains more Selenium +76%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 172% 21% 55% 20% 162% 29% 53% 133% 24%
Contains more Calcium +74.1%
Contains more Potassium +41.7%
Contains less Sodium -97.3%
Contains more Iron +527.4%
Contains more Magnesium +38.1%
Contains more Phosphorus +93.9%
Contains more Zinc +153.7%
Contains more Copper +218.4%
Contains more Manganese +383.3%
Contains more Selenium +76%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +66%
Contains more Vitamin C +4147.6%
Contains more Vitamin B5 +78%
Contains more Vitamin B6 +136.5%
Contains more Vitamin K +3528.6%
Contains more Vitamin B1 +497.2%
Contains more Vitamin B2 +183.8%
Contains more Vitamin B3 +724.7%
Contains more Folate +163.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
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 +66%
Contains more Vitamin C +4147.6%
Contains more Vitamin B5 +78%
Contains more Vitamin B6 +136.5%
Contains more Vitamin K +3528.6%
Contains more Vitamin B1 +497.2%
Contains more Vitamin B2 +183.8%
Contains more Vitamin B3 +724.7%
Contains more Folate +163.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +2753%
Contains more Protein +256%
Contains more Fats +691.9%
Contains more Carbs +1110.7%
Contains more Other +303.4%
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 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 Water +2753%
Contains more Protein +256%
Contains more Fats +691.9%
Contains more Carbs +1110.7%
Contains more Other +303.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -90%
Contains more Monounsaturated Fat +6509.1%
Contains more Polyunsaturated fat +3297.4%
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
16% 30% 54%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g
Contains less Saturated Fat -90%
Contains more Monounsaturated Fat +6509.1%
Contains more Polyunsaturated fat +3297.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Fructose +119.4%
Contains more Lactose +∞%
Contains more Starch +∞%
Contains more Glucose +40.8%
Contains more Maltose +428.6%
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 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 Sucrose +∞%
Contains more Fructose +119.4%
Contains more Lactose +∞%
Contains more Starch +∞%
Contains more Glucose +40.8%
Contains more Maltose +428.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broccoli Pretzel Opinion
Net carbs 4.04g 76.99g Pretzel
Protein 2.82g 10.04g Pretzel
Fats 0.37g 2.93g Pretzel
Carbs 6.64g 80.39g Pretzel
Calories 34kcal 384kcal Pretzel
Starch 0g 72.58g Pretzel
Fructose 0.68g 0.31g Broccoli
Sugar 1.7g 2.21g Broccoli
Fiber 2.6g 3.4g Pretzel
Calcium 47mg 27mg Broccoli
Iron 0.73mg 4.58mg Pretzel
Magnesium 21mg 29mg Pretzel
Phosphorus 66mg 128mg Pretzel
Potassium 316mg 223mg Broccoli
Sodium 33mg 1240mg Broccoli
Zinc 0.41mg 1.04mg Pretzel
Copper 0.049mg 0.156mg Pretzel
Manganese 0.21mg 1.015mg Pretzel
Selenium 2.5µg 4.4µg Pretzel
Vitamin A 623IU 0IU Broccoli
Vitamin A RAE 31µg 0µg Broccoli
Vitamin E 0.78mg 0.47mg Broccoli
Vitamin C 89.2mg 2.1mg Broccoli
Vitamin B1 0.071mg 0.424mg Pretzel
Vitamin B2 0.117mg 0.332mg Pretzel
Vitamin B3 0.639mg 5.27mg Pretzel
Vitamin B5 0.573mg 0.322mg Broccoli
Vitamin B6 0.175mg 0.074mg Broccoli
Folate 63µg 166µg Pretzel
Vitamin K 101.6µg 2.8µg Broccoli
Tryptophan 0.033mg 0.097mg Pretzel
Threonine 0.088mg 0.25mg Pretzel
Isoleucine 0.079mg 0.407mg Pretzel
Leucine 0.129mg 0.757mg Pretzel
Lysine 0.135mg 0.257mg Pretzel
Methionine 0.038mg 0.177mg Pretzel
Phenylalanine 0.117mg 0.52mg Pretzel
Valine 0.125mg 0.48mg Pretzel
Histidine 0.059mg 0.22mg Pretzel
Trans Fat 0g 0.004g Broccoli
Saturated Fat 0.039g 0.391g Broccoli
Monounsaturated Fat 0.011g 0.727g Pretzel
Polyunsaturated fat 0.038g 1.291g Pretzel
Omega-6 - Linoleic acid 1.223g Pretzel
Omega-6 - Gamma-linoleic acid 0g 0.001g Pretzel
Omega-3 - ALA 0.063g Pretzel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli 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
65%
Broccoli
39%
Pretzel
Minerals Daily Need Coverage Score
19%
Broccoli
67%
Pretzel

Comparison summary

Which food is richer in minerals?
Pretzel
Pretzel is relatively richer in minerals
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 0.51g)
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 1207mg)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.352g)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 51)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $2)
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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.