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  6. Plum vs. Pretzel

Plum vs. Pretzel — In-Depth Nutrition Comparison

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What are the main differences between plums and pretzel?

  • Pretzel has more iron, manganese, folate, vitamin B1, vitamin B3, vitamin B2, carbs, protein, and phosphorus than plums.
  • Pretzel's daily need coverage for iron is 55% higher.
  • Pretzel has a higher glycemic index (83) than plums (53).

We used Plums, raw and Snacks, pretzels, hard, plain, salted types in this comparison.

Infographic

Plum 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.
Plum
Plum
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +314.3%
Contains more CalciumCalcium +350%
Contains more PotassiumPotassium +42%
Contains more IronIron +2594.1%
Contains more CopperCopper +173.7%
Contains more ZincZinc +940%
Contains more PhosphorusPhosphorus +700%
Contains more ManganeseManganese +1851.9%
Contains more SeleniumSelenium +∞%

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.
Plum
Plum
3
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 32% 0% 5.7% 5.2% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8%
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 CVitamin C +352.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +128.6%
Contains more Vitamin EVitamin E +80.8%
Contains more Vitamin B1Vitamin B1 +1414.3%
Contains more Vitamin B2Vitamin B2 +1176.9%
Contains more Vitamin B3Vitamin B3 +1163.8%
Contains more Vitamin B5Vitamin B5 +138.5%
Contains more Vitamin B6Vitamin B6 +155.2%
Contains more FolateFolate +3220%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plum Pretzel DV% diff.
Iron 0.17mg 4.58mg 55%
Sodium 0mg 1240mg 54%
Manganese 0.052mg 1.015mg 42%
Folate 5µg 166µg 40%
Vitamin B1 0.028mg 0.424mg 33%
Starch 0g 72.58g 30%
Vitamin B3 0.417mg 5.27mg 30%
Vitamin B2 0.026mg 0.332mg 24%
Carbs 11.42g 80.39g 23%
Protein 0.7g 10.04g 19%
Calories 46kcal 384kcal 17%
Phosphorus 16mg 128mg 16%
Copper 0.057mg 0.156mg 11%
Zinc 0.1mg 1.04mg 9%
Vitamin C 9.5mg 2.1mg 8%
Fiber 1.4g 3.4g 8%
Selenium 0µg 4.4µg 8%
Polyunsaturated fat 0.044g 1.291g 8%
Omega-6 (Linoleic acid) 1.223g 7%
Magnesium 7mg 29mg 5%
Choline 1.9mg 29.5mg 5%
Fats 0.28g 2.93g 4%
Vitamin B5 0.135mg 0.322mg 4%
Omega-3 (ALA) 0.063g 4%
Vitamin B6 0.029mg 0.074mg 3%
Vitamin K 6.4µg 2.8µg 3%
Fructose 3.07g 0.31g 3%
Calcium 6mg 27mg 2%
Potassium 157mg 223mg 2%
Vitamin A 17µg 0µg 2%
Saturated fat 0.017g 0.391g 2%
Vitamin E 0.26mg 0.47mg 1%
Monounsaturated fat 0.134g 0.727g 1%
Protein per 100 calories 1.5g 2.6g N/A
Calories per 10 g protein 657kcal 382kcal N/A
Weight per 100 calories 217g 26g N/A
Unsaturated / Saturated Fat ratio 10 5.2 N/A
Net carbs 10.02g 76.99g N/A
Sugar 9.92g 2.21g N/A
Trans fat 0g 0.004g N/A
Tryptophan 0.009mg 0.097mg 0%
Threonine 0.01mg 0.25mg 0%
Isoleucine 0.014mg 0.407mg 0%
Leucine 0.015mg 0.757mg 0%
Lysine 0.016mg 0.257mg 0%
Methionine 0.008mg 0.177mg 0%
Phenylalanine 0.014mg 0.52mg 0%
Valine 0.016mg 0.48mg 0%
Histidine 0.009mg 0.22mg 0%
Omega-6 (Gamma-linolenic acid) 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum
Plum
1
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 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 WaterWater +2686.9%
Contains more ProteinProtein +1334.3%
Contains more FatsFats +946.4%
Contains more CarbsCarbs +603.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plum
Plum
1
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 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 less Sat. FatSaturated fat -95.7%
Contains more Mono. FatMonounsaturated fat +442.5%
Contains more Poly. FatPolyunsaturated fat +2834.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Plum
Plum
4
16% 51% 31%
Starch: 0 g
Sucrose: 1.57 g
Glucose: 5.07 g
Fructose: 3.07 g
Lactose: 0 g
Maltose: 0.08 g
Galactose: 0.14 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 SucroseSucrose +∞%
Contains more GlucoseGlucose +634.8%
Contains more FructoseFructose +890.3%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more MaltoseMaltose +1287.5%
~equal in Lactose ~0g

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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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.