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Corn chips vs. Pretzels — In-Depth Nutrition Comparison

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A recap on differences between corn chips and pretzels

  • Corn chips have more phosphorus, calcium, and magnesium; however, pretzels are higher in manganese, folate, copper, vitamin B1, and vitamin B3.
  • Pretzels cover your daily manganese needs 63% more than corn chips.
  • Pretzels contain 6 times less saturated fat than corn chips. Corn chips contain 4.331g of saturated fat, while pretzels contain 0.75g.
  • The glycemic index of pretzels is higher.

Food varieties used in this article are Snacks, corn-based, extruded, chips, plain and Snacks, pretzels, hard, plain, made with unenriched flour, salted.

Infographic

Corn chips vs Pretzels 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 51% 41% 13% 45% 34% 35% 83% 67% 43% 41%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 11% 13% 63% 88% 23% 48% 224% 233% 32%
Contains more MagnesiumMagnesium +105.7%
Contains more CalciumCalcium +283.3%
Contains more ZincZinc +51.8%
Contains more PhosphorusPhosphorus +71.7%
Contains less SodiumSodium -70%
Contains more SeleniumSelenium +31%
Contains more IronIron +39.2%
Contains more CopperCopper +161.4%
Contains more ManganeseManganese +437.2%
~equal in Potassium ~146mg

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 0% 1% 145% 0% 12% 18% 16% 11% 39% 0% 16% 6% 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 0% 0% 0% 0% 45% 23% 36% 17% 27% 0% 0% 62% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +44%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +283%
Contains more Vitamin B2Vitamin B2 +28.2%
Contains more Vitamin B3Vitamin B3 +128%
Contains more Vitamin B5Vitamin B5 +51.6%
Contains more FolateFolate +937.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn chips Pretzels DV% diff.
Polyunsaturated fat 16.438g 1.22g 101%
Manganese 0.333mg 1.789mg 63%
Sodium 514mg 1715mg 52%
Vitamin E 7.23mg 48%
Fats 33.36g 3.5g 46%
Starch 51.36g 21%
Monounsaturated fat 9.134g 1.36g 19%
Folate 8µg 83µg 19%
Copper 0.101mg 0.264mg 18%
Saturated fat 4.331g 0.75g 16%
Phosphorus 194mg 113mg 12%
Vitamin B1 0.047mg 0.18mg 11%
Calcium 138mg 36mg 10%
Magnesium 72mg 35mg 9%
Calories 538kcal 381kcal 8%
Carbs 56.9g 79.2g 7%
Vitamin B3 0.842mg 1.92mg 7%
Protein 6.17g 9.1g 6%
Iron 1.2mg 1.67mg 6%
Vitamin K 6.3µg 5%
Fiber 4g 2.8g 5%
Zinc 1.29mg 0.85mg 4%
Vitamin B6 0.167mg 0.116mg 4%
Selenium 7.6µg 5.8µg 3%
Choline 12.1mg 2%
Vitamin B5 0.19mg 0.288mg 2%
Vitamin B2 0.078mg 0.1mg 2%
Net carbs 52.9g 76.4g N/A
Potassium 144mg 146mg 0%
Sugar 0.27g N/A
Vitamin A 3µg 0µg 0%
Trans fat 0.088g N/A
Tryptophan 0.046mg 0.109mg 0%
Threonine 0.246mg 0.259mg 0%
Isoleucine 0.235mg 0.345mg 0%
Leucine 0.803mg 0.636mg 0%
Lysine 0.185mg 0.221mg 0%
Methionine 0.137mg 0.164mg 0%
Phenylalanine 0.322mg 0.453mg 0%
Valine 0.331mg 0.392mg 0%
Histidine 0.2mg 0.201mg 0%
Omega-3 - EPA 0.006g N/A
Omega-3 - ALA 0.264g N/A
Omega-3 - Eicosatrienoic acid 0.006g N/A
Omega-6 - Gamma-linoleic acid 0.013g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 16.036g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 33% 57% 3%
Protein: 6.17 g
Fats: 33.36 g
Carbs: 56.9 g
Water: 1.07 g
Other: 2.5 g
9% 4% 79% 3% 5%
Protein: 9.1 g
Fats: 3.5 g
Carbs: 79.2 g
Water: 3.3 g
Other: 4.9 g
Contains more FatsFats +853.1%
Contains more ProteinProtein +47.5%
Contains more CarbsCarbs +39.2%
Contains more WaterWater +208.4%
Contains more OtherOther +96%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 31% 55%
Saturated fat: Sat. Fat 4.331 g
Monounsaturated fat: Mono. Fat 9.134 g
Polyunsaturated fat: Poly. Fat 16.438 g
23% 41% 37%
Saturated fat: Sat. Fat 0.75 g
Monounsaturated fat: Mono. Fat 1.36 g
Polyunsaturated fat: Poly. Fat 1.22 g
Contains more Mono. FatMonounsaturated fat +571.6%
Contains more Poly. FatPolyunsaturated fat +1247.4%
Contains less Sat. FatSaturated fat -82.7%

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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. Corn chips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167537/nutrients
  2. Pretzels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170650/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.