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Plum vs. Pretzel — In-Depth Nutrition Comparison

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What are the main differences between Plum and Pretzel?

  • Pretzel has more Iron, Manganese, Folate, Vitamin B1, Vitamin B3, Vitamin B2, Phosphorus, Copper, and Zinc than Plum.
  • Pretzel's daily need coverage for Iron is 55% higher.

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

Infographic

Plum 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.
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

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.
Plum
3
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 32% 21% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
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 +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%
Contains more CholineCholine +1452.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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%
Contains more OtherOther +848.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plum Pretzel Opinion
Calories 46kcal 384kcal Pretzel
Protein 0.7g 10.04g Pretzel
Fats 0.28g 2.93g Pretzel
Vitamin C 9.5mg 2.1mg Plum
Net carbs 10.02g 76.99g Pretzel
Carbs 11.42g 80.39g Pretzel
Magnesium 7mg 29mg Pretzel
Calcium 6mg 27mg Pretzel
Potassium 157mg 223mg Pretzel
Iron 0.17mg 4.58mg Pretzel
Sugar 9.92g 2.21g Pretzel
Fiber 1.4g 3.4g Pretzel
Copper 0.057mg 0.156mg Pretzel
Zinc 0.1mg 1.04mg Pretzel
Starch 0g 72.58g Pretzel
Phosphorus 16mg 128mg Pretzel
Sodium 0mg 1240mg Plum
Vitamin A 345IU 0IU Plum
Vitamin A 17µg 0µg Plum
Vitamin E 0.26mg 0.47mg Pretzel
Manganese 0.052mg 1.015mg Pretzel
Selenium 0µg 4.4µg Pretzel
Vitamin B1 0.028mg 0.424mg Pretzel
Vitamin B2 0.026mg 0.332mg Pretzel
Vitamin B3 0.417mg 5.27mg Pretzel
Vitamin B5 0.135mg 0.322mg Pretzel
Vitamin B6 0.029mg 0.074mg Pretzel
Vitamin K 6.4µg 2.8µg Plum
Folate 5µg 166µg Pretzel
Trans Fat 0g 0.004g Plum
Choline 1.9mg 29.5mg Pretzel
Saturated Fat 0.017g 0.391g Plum
Monounsaturated Fat 0.134g 0.727g Pretzel
Polyunsaturated fat 0.044g 1.291g Pretzel
Tryptophan 0.009mg 0.097mg Pretzel
Threonine 0.01mg 0.25mg Pretzel
Isoleucine 0.014mg 0.407mg Pretzel
Leucine 0.015mg 0.757mg Pretzel
Lysine 0.016mg 0.257mg Pretzel
Methionine 0.008mg 0.177mg Pretzel
Phenylalanine 0.014mg 0.52mg Pretzel
Valine 0.016mg 0.48mg Pretzel
Histidine 0.009mg 0.22mg Pretzel
Fructose 3.07g 0.31g Plum
Omega-3 - ALA 0.063g Pretzel
Omega-6 - Gamma-linoleic acid 0.001g Pretzel
Omega-6 - Linoleic acid 1.223g Pretzel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plum 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
9%
Plum
37%
Pretzel
Minerals Daily Need Coverage Score
6%
Plum
67%
Pretzel

Comparison summary

Which food is richer in minerals?
Pretzel
Pretzel is relatively richer in minerals
Which food is lower in Sugar?
Pretzel
Pretzel is lower in Sugar (difference - 7.71g)
Which food is richer in vitamins?
Pretzel
Pretzel is relatively richer in vitamins
Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 1240mg)
Which food is lower in Saturated Fat?
Plum
Plum is lower in Saturated Fat (difference - 0.374g)
Which food is lower in glycemic index?
Plum
Plum is lower in glycemic index (difference - 30)
Which food is cheaper?
Plum
Plum is cheaper (difference - $1.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.