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Corn nuts vs. Pretzels — In-Depth Nutrition Comparison

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Summary of differences between corn nuts and pretzels

  • Corn nuts have more phosphorus, fiber, magnesium, vitamin B1, and zinc, while pretzels have more manganese, folate, and copper.
  • Pretzels cover your daily need for manganese, 57% more than corn nuts.
  • Corn nuts contain 3 times more saturated fat than pretzels. While corn nuts contain 2.58g of saturated fat, pretzels contain only 0.75g.
  • Corn nuts have a lower glycemic index. The glycemic index of corn nuts is 40, while the glycemic index of pretzels is 83.

These are the specific foods used in this comparison Snacks, cornnuts, barbecue-flavor and Snacks, pretzels, hard, plain, made with unenriched flour, salted.

Infographic

Corn nuts vs Pretzels 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 78% 5.1% 25% 64% 45% 51% 121% 78% 64% 0%
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 +211.4%
Contains more PotassiumPotassium +95.9%
Contains more ZincZinc +121.2%
Contains more PhosphorusPhosphorus +150.4%
Contains less SodiumSodium -65%
Contains more CalciumCalcium +111.8%
Contains more CopperCopper +94.1%
Contains more ManganeseManganese +267.4%
~equal in Iron ~1.67mg

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 1.3% 5.7% 0% 0% 88% 33% 28% 22% 43% 0% 0% 0% 0%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +94.4%
Contains more Vitamin B2Vitamin B2 +42%
Contains more Vitamin B5Vitamin B5 +29.9%
Contains more Vitamin B6Vitamin B6 +61.2%
Contains more Vitamin B3Vitamin B3 +27.4%
Contains more FolateFolate +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Corn nuts Pretzels DV% diff.
Manganese 0.487mg 1.789mg 57%
Sodium 600mg 1715mg 48%
Phosphorus 283mg 113mg 24%
Fiber 8.4g 2.8g 22%
Folate 0µg 83µg 21%
Magnesium 109mg 35mg 18%
Fats 14.3g 3.5g 17%
Monounsaturated fat 7.36g 1.36g 15%
Vitamin B1 0.35mg 0.18mg 14%
Copper 0.136mg 0.264mg 14%
Polyunsaturated fat 3.22g 1.22g 13%
Selenium 5.8µg 11%
Zinc 1.88mg 0.85mg 9%
Saturated fat 2.58g 0.75g 8%
Vitamin B6 0.187mg 0.116mg 5%
Potassium 286mg 146mg 4%
Vitamin B2 0.142mg 0.1mg 3%
Vitamin B3 1.507mg 1.92mg 3%
Calories 436kcal 381kcal 3%
Carbs 71.7g 79.2g 3%
Vitamin A 17µg 0µg 2%
Vitamin B5 0.374mg 0.288mg 2%
Calcium 17mg 36mg 2%
Protein 9g 9.1g 0%
Vitamin C 0.4mg 0mg 0%
Net carbs 63.3g 76.4g N/A
Iron 1.7mg 1.67mg 0%
Tryptophan 0.109mg 0%
Threonine 0.259mg 0%
Isoleucine 0.345mg 0%
Leucine 0.636mg 0%
Lysine 0.221mg 0%
Methionine 0.164mg 0%
Phenylalanine 0.453mg 0%
Valine 0.392mg 0%
Histidine 0.201mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 14% 72% 3%
Protein: 9 g
Fats: 14.3 g
Carbs: 71.7 g
Water: 1.6 g
Other: 3.4 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 +308.6%
Contains more CarbsCarbs +10.5%
Contains more WaterWater +106.3%
Contains more OtherOther +44.1%
~equal in Protein ~9.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 56% 24%
Saturated fat: Sat. Fat 2.58 g
Monounsaturated fat: Mono. Fat 7.36 g
Polyunsaturated fat: Poly. Fat 3.22 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 +441.2%
Contains more Poly. FatPolyunsaturated fat +163.9%
Contains less Sat. FatSaturated fat -70.9%

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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 nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169672/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.