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  6. Cashew vs. Pretzel

Cashew vs. Pretzel — In-Depth Nutrition Comparison

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The main differences between Cashew and Pretzel

  • Cashew is richer in Copper, Phosphorus, Magnesium, Zinc, Selenium, Manganese, and Vitamin B6, yet Pretzel is richer in Folate.
  • Daily need coverage for Copper from Cashew is 227% higher.
  • Cashew contains 20 times more Saturated Fat than Pretzel. Cashew contains 7.783g of Saturated Fat, while Pretzel contains 0.391g.

Food types used in this article are Nuts, cashew nuts, raw and Snacks, pretzels, hard, plain, salted.

Infographic

Cashew 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.
Cashew
Cashew
10
:
0
Pretzel
Pretzel
Contains more Calcium +37%
Contains more Iron +45.9%
Contains more Magnesium +906.9%
Contains more Phosphorus +363.3%
Contains more Potassium +196%
Contains less Sodium -99%
Contains more Zinc +455.8%
Contains more Copper +1307.1%
Contains more Manganese +63.1%
Contains more Selenium +352.3%
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Pretzel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 172% 21% 55% 20% 162% 29% 53% 133% 24%
Contains more Calcium +37%
Contains more Iron +45.9%
Contains more Magnesium +906.9%
Contains more Phosphorus +363.3%
Contains more Potassium +196%
Contains less Sodium -99%
Contains more Zinc +455.8%
Contains more Copper +1307.1%
Contains more Manganese +63.1%
Contains more Selenium +352.3%

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.
Cashew
Cashew
4
:
5
Pretzel
Pretzel
Contains more Vitamin E +91.5%
Contains more Vitamin B5 +168.3%
Contains more Vitamin B6 +463.5%
Contains more Vitamin K +1117.9%
Contains more Vitamin C +320%
Contains more Vitamin B2 +472.4%
Contains more Vitamin B3 +396.2%
Contains more Folate +564%
Equal in Vitamin B1 - 0.424
Cashew
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 2% 106% 14% 20% 52% 97% 19% 0% 86%
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 E +91.5%
Contains more Vitamin B5 +168.3%
Contains more Vitamin B6 +463.5%
Contains more Vitamin K +1117.9%
Contains more Vitamin C +320%
Contains more Vitamin B2 +472.4%
Contains more Vitamin B3 +396.2%
Contains more Folate +564%
Equal in Vitamin B1 - 0.424

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
3
:
2
Pretzel
Pretzel
Contains more Protein +81.5%
Contains more Fats +1396.6%
Contains more Water +66.1%
Contains more Carbs +166.3%
Contains more Other +38.2%
Cashew
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 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 +81.5%
Contains more Fats +1396.6%
Contains more Water +66.1%
Contains more Carbs +166.3%
Contains more Other +38.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
2
:
1
Pretzel
Pretzel
Contains more Monounsaturated Fat +3173.3%
Contains more Polyunsaturated fat +507.7%
Contains less Saturated Fat -95%
Cashew
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Pretzel
16% 30% 54%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g
Contains more Monounsaturated Fat +3173.3%
Contains more Polyunsaturated fat +507.7%
Contains less Saturated Fat -95%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cashew
Cashew
1
:
4
Pretzel
Pretzel
Contains more Sucrose +∞%
Contains more Starch +209%
Contains more Glucose +1280%
Contains more Fructose +520%
Contains more Maltose +∞%
Cashew
80% 20%
Starch: 23.49 g
Sucrose: 5.81 g
Glucose: 0.05 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Pretzel
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 Starch +209%
Contains more Glucose +1280%
Contains more Fructose +520%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cashew Pretzel Opinion
Net carbs 26.89g 76.99g Pretzel
Protein 18.22g 10.04g Cashew
Fats 43.85g 2.93g Cashew
Carbs 30.19g 80.39g Pretzel
Calories 553kcal 384kcal Cashew
Starch 23.49g 72.58g Pretzel
Fructose 0.05g 0.31g Pretzel
Sugar 5.91g 2.21g Pretzel
Fiber 3.3g 3.4g Pretzel
Calcium 37mg 27mg Cashew
Iron 6.68mg 4.58mg Cashew
Magnesium 292mg 29mg Cashew
Phosphorus 593mg 128mg Cashew
Potassium 660mg 223mg Cashew
Sodium 12mg 1240mg Cashew
Zinc 5.78mg 1.04mg Cashew
Copper 2.195mg 0.156mg Cashew
Manganese 1.655mg 1.015mg Cashew
Selenium 19.9µg 4.4µg Cashew
Vitamin E 0.9mg 0.47mg Cashew
Vitamin C 0.5mg 2.1mg Pretzel
Vitamin B1 0.423mg 0.424mg Pretzel
Vitamin B2 0.058mg 0.332mg Pretzel
Vitamin B3 1.062mg 5.27mg Pretzel
Vitamin B5 0.864mg 0.322mg Cashew
Vitamin B6 0.417mg 0.074mg Cashew
Folate 25µg 166µg Pretzel
Vitamin K 34.1µg 2.8µg Cashew
Tryptophan 0.287mg 0.097mg Cashew
Threonine 0.688mg 0.25mg Cashew
Isoleucine 0.789mg 0.407mg Cashew
Leucine 1.472mg 0.757mg Cashew
Lysine 0.928mg 0.257mg Cashew
Methionine 0.362mg 0.177mg Cashew
Phenylalanine 0.951mg 0.52mg Cashew
Valine 1.094mg 0.48mg Cashew
Histidine 0.456mg 0.22mg Cashew
Trans Fat 0.004g Cashew
Saturated Fat 7.783g 0.391g Pretzel
Monounsaturated Fat 23.797g 0.727g Cashew
Polyunsaturated fat 7.845g 1.291g Cashew
Omega-6 - Linoleic acid 1.223g Pretzel
Omega-6 - Gamma-linoleic acid 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
Cashew 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
34%
Cashew
39%
Pretzel
Minerals Daily Need Coverage Score
200%
Cashew
67%
Pretzel

Comparison summary

Which food is lower in Sugar?
Pretzel
Pretzel is lower in Sugar (difference - 3.7g)
Which food is lower in Saturated Fat?
Pretzel
Pretzel is lower in Saturated Fat (difference - 7.392g)
Which food is cheaper?
Pretzel
Pretzel is cheaper (difference - $0.1)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 1228mg)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 58)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.