Cereal vs. Pretzel — In-Depth Nutrition Comparison
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A recap on differences between cereal and pretzel
- Cereal is higher in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, and vitamin C, yet pretzel is higher in manganese.
- Cereal covers your daily vitamin B1 needs 489% more than pretzel.
- The amount of sodium in cereal is lower.
- The glycemic index of cereal is lower.
Food varieties used in this article are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Snacks, pretzels, hard, plain, salted.
Infographic
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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 IronIron | +643.7% |
| Contains more ZincZinc | +630.8% |
| Contains less SodiumSodium | -35.9% |
| Contains more SeleniumSelenium | +43.2% |
| Contains more MagnesiumMagnesium | +52.6% |
| Contains more CalciumCalcium | +170% |
| Contains more PotassiumPotassium | +112.4% |
| Contains more CopperCopper | +13.9% |
| Contains more PhosphorusPhosphorus | +66.2% |
| Contains more ManganeseManganese | +28.5% |
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 CVitamin C | +1733.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1383% |
| Contains more Vitamin B2Vitamin B2 | +1065.7% |
| Contains more Vitamin B3Vitamin B3 | +462% |
| Contains more Vitamin B6Vitamin B6 | +7989.2% |
| Contains more Vitamin EVitamin E | +487.5% |
| Contains more Vitamin B5Vitamin B5 | +42.5% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 6.288mg | 0.424mg | 489% |
| Vitamin B6 | 5.986mg | 0.074mg | 455% |
| Iron | 34.06mg | 4.58mg | 369% |
| Vitamin B2 | 3.87mg | 0.332mg | 272% |
| Vitamin B3 | 29.62mg | 5.27mg | 152% |
| Vitamin A | 814µg | 0µg | 90% |
| Zinc | 7.6mg | 1.04mg | 60% |
| Folate | 166µg | 42% | |
| Vitamin C | 38.5mg | 2.1mg | 40% |
| Starch | 72.58g | 30% | |
| Sodium | 795mg | 1240mg | 19% |
| Manganese | 0.79mg | 1.015mg | 10% |
| Fiber | 1.4g | 3.4g | 8% |
| Protein | 6.06g | 10.04g | 8% |
| Phosphorus | 77mg | 128mg | 7% |
| Polyunsaturated fat | 0.354g | 1.291g | 6% |
| Choline | 29.5mg | 5% | |
| Selenium | 6.3µg | 4.4µg | 3% |
| Vitamin E | 0.08mg | 0.47mg | 3% |
| Fats | 1.08g | 2.93g | 3% |
| Potassium | 105mg | 223mg | 3% |
| Calcium | 10mg | 27mg | 2% |
| Magnesium | 19mg | 29mg | 2% |
| Carbs | 86.85g | 80.39g | 2% |
| Vitamin B5 | 0.226mg | 0.322mg | 2% |
| Copper | 0.137mg | 0.156mg | 2% |
| Vitamin K | 0µg | 2.8µg | 2% |
| Monounsaturated fat | 0.204g | 0.727g | 1% |
| Saturated fat | 0.26g | 0.391g | 1% |
| Calories | 378kcal | 384kcal | 0% |
| Net carbs | 85.45g | 76.99g | N/A |
| Sugar | 10.35g | 2.21g | N/A |
| Trans fat | 0.004g | N/A | |
| Tryptophan | 0.066mg | 0.097mg | 0% |
| Threonine | 0.241mg | 0.25mg | 0% |
| Isoleucine | 0.26mg | 0.407mg | 0% |
| Leucine | 0.767mg | 0.757mg | 0% |
| Lysine | 0.113mg | 0.257mg | 0% |
| Methionine | 0.13mg | 0.177mg | 0% |
| Phenylalanine | 0.365mg | 0.52mg | 0% |
| Valine | 0.344mg | 0.48mg | 0% |
| Histidine | 0.162mg | 0.22mg | 0% |
| Fructose | 0.26g | 0.31g | 0% |
| Omega-3 - ALA | 0.063g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.223g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +20.8% |
| Contains more ProteinProtein | +65.7% |
| Contains more FatsFats | +171.3% |
| Contains more OtherOther | +57.4% |
~equal in
Carbs
~80.39g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -33.5% |
| Contains more Mono. FatMonounsaturated fat | +256.4% |
| Contains more Poly. FatPolyunsaturated fat | +264.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +155.6% |
| Contains more FructoseFructose | +19.2% |
| Contains more MaltoseMaltose | +1133.3% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
