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Coconut vs. Pretzel — In-Depth Nutrition Comparison

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Differences between coconut and pretzel

  • Coconut has more copper, fiber, and manganese, while pretzel has more folate, vitamin B1, vitamin B3, iron, and vitamin B2.
  • Coconut's daily need coverage for saturated fat is 147% higher.
  • Pretzel contains 3 times less copper than coconut. Coconut contains 0.435mg of copper, while pretzel contains 0.156mg.
  • The amount of saturated fat in pretzel is lower.
  • Coconut has a lower glycemic index. The glycemic index of coconut is 59, while the glycemic index of pretzel is 83.

The food types used in this comparison are Nuts, coconut meat, raw and Snacks, pretzels, hard, plain, salted.

Infographic

Coconut 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
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 PotassiumPotassium +59.6%
Contains more CopperCopper +178.8%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +47.8%
Contains more SeleniumSelenium +129.5%
Contains more CalciumCalcium +92.9%
Contains more IronIron +88.5%
Contains more PhosphorusPhosphorus +13.3%
~equal in Magnesium ~29mg
~equal in Zinc ~1.04mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 7% 0% 9.4% 0% 106% 77% 99% 19% 17% 0% 7% 125% 16%
Contains more Vitamin CVitamin C +57.1%
Contains more Vitamin EVitamin E +95.8%
Contains more Vitamin B1Vitamin B1 +542.4%
Contains more Vitamin B2Vitamin B2 +1560%
Contains more Vitamin B3Vitamin B3 +875.9%
Contains more Vitamin B6Vitamin B6 +37%
Contains more Vitamin KVitamin K +1300%
Contains more FolateFolate +538.5%
Contains more CholineCholine +143.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.322mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 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 FatsFats +1043%
Contains more WaterWater +1401.3%
Contains more ProteinProtein +201.5%
Contains more CarbsCarbs +427.8%
Contains more OtherOther +265.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 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 +96%
Contains less Sat. FatSaturated fat -98.7%
Contains more Poly. FatPolyunsaturated fat +252.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut Pretzel DV% diff.
Saturated fat 29.698g 0.391g 133%
Sodium 20mg 1240mg 53%
Fats 33.49g 2.93g 47%
Folate 26µg 166µg 35%
Copper 0.435mg 0.156mg 31%
Starch 72.58g 30%
Vitamin B3 0.54mg 5.27mg 30%
Vitamin B1 0.066mg 0.424mg 30%
Iron 2.43mg 4.58mg 27%
Vitamin B2 0.02mg 0.332mg 24%
Fiber 9g 3.4g 22%
Carbs 15.23g 80.39g 22%
Manganese 1.5mg 1.015mg 21%
Protein 3.33g 10.04g 13%
Selenium 10.1µg 4.4µg 10%
Polyunsaturated fat 0.366g 1.291g 6%
Potassium 356mg 223mg 4%
Choline 12.1mg 29.5mg 3%
Vitamin K 0.2µg 2.8µg 2%
Monounsaturated fat 1.425g 0.727g 2%
Vitamin B6 0.054mg 0.074mg 2%
Calories 354kcal 384kcal 2%
Vitamin E 0.24mg 0.47mg 2%
Phosphorus 113mg 128mg 2%
Zinc 1.1mg 1.04mg 1%
Calcium 14mg 27mg 1%
Magnesium 32mg 29mg 1%
Vitamin C 3.3mg 2.1mg 1%
Net carbs 6.23g 76.99g N/A
Sugar 6.23g 2.21g N/A
Vitamin B5 0.3mg 0.322mg 0%
Trans fat 0.004g N/A
Tryptophan 0.039mg 0.097mg 0%
Threonine 0.121mg 0.25mg 0%
Isoleucine 0.131mg 0.407mg 0%
Leucine 0.247mg 0.757mg 0%
Lysine 0.147mg 0.257mg 0%
Methionine 0.062mg 0.177mg 0%
Phenylalanine 0.169mg 0.52mg 0%
Valine 0.202mg 0.48mg 0%
Histidine 0.077mg 0.22mg 0%
Fructose 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Pretzel
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
8%
Coconut
37%
Pretzel
Minerals Daily Need Coverage Score
63%
Coconut
67%
Pretzel

Comparison summary

Which food is lower in Sugar?
Pretzel
Pretzel is lower in Sugar (difference - 4.02g)
Which food is lower in Saturated fat?
Pretzel
Pretzel is lower in Saturated fat (difference - 29.307g)
Which food is cheaper?
Pretzel
Pretzel is cheaper (difference - $0.2)
Which food is richer in vitamins?
Pretzel
Pretzel is relatively richer in vitamins
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 1220mg)
Which food is lower in glycemic index?
Coconut
Coconut is lower in glycemic index (difference - 24)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.