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Cornmeal vs. Pretzel — In-Depth Nutrition Comparison

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How are Cornmeal and Pretzel different?

  • Cornmeal is higher in Selenium, Folate, Vitamin B1, and Vitamin B6, however, Pretzel is richer in Manganese, and Copper.
  • Daily need coverage for Sodium from Pretzel is 54% higher.
  • Cornmeal contains 2 times more Vitamin B6 than Pretzel. While Cornmeal contains 0.182mg of Vitamin B6, Pretzel contains only 0.074mg.
  • Cornmeal has less Sodium.

Cornmeal, degermed, enriched, yellow and Snacks, pretzels, hard, plain, salted are the varieties used in this article.

Infographic

Cornmeal vs Pretzel 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 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
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 -99.4%
Contains more SeleniumSelenium +138.6%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +57%
Contains more CopperCopper +105.3%
Contains more ZincZinc +57.6%
Contains more PhosphorusPhosphorus +29.3%
Contains more ManganeseManganese +483.3%
~equal in Magnesium ~29mg
~equal in Iron ~4.58mg

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% 13% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B2Vitamin B2 +15.1%
Contains more Vitamin B6Vitamin B6 +145.9%
Contains more FolateFolate +25.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +291.7%
Contains more Vitamin B5Vitamin B5 +34.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +243%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~5.27mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 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 +257.2%
Contains more ProteinProtein +41.2%
Contains more FatsFats +67.4%
Contains more OtherOther +588.2%
~equal in Carbs ~80.39g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 27% 58%
Saturated Fat: Sat. Fat 0.22 g
Monounsaturated Fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 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 -43.7%
Contains more Mono. FatMonounsaturated Fat +86.4%
Contains more Poly. FatPolyunsaturated fat +55.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
98%
Starch: 73.3 g
Sucrose: 0.68 g
Glucose: 0.56 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0 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 +23.2%
Contains more FructoseFructose +82.4%
Contains more MaltoseMaltose +484.2%
~equal in Starch ~72.58g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cornmeal Pretzel Opinion
Calories 370kcal 384kcal Pretzel
Protein 7.11g 10.04g Pretzel
Fats 1.75g 2.93g Pretzel
Vitamin C 0mg 2.1mg Pretzel
Net carbs 75.55g 76.99g Pretzel
Carbs 79.45g 80.39g Pretzel
Magnesium 32mg 29mg Cornmeal
Calcium 3mg 27mg Pretzel
Potassium 142mg 223mg Pretzel
Iron 4.36mg 4.58mg Pretzel
Sugar 1.61g 2.21g Cornmeal
Fiber 3.9g 3.4g Cornmeal
Copper 0.076mg 0.156mg Pretzel
Zinc 0.66mg 1.04mg Pretzel
Starch 73.3g 72.58g Cornmeal
Phosphorus 99mg 128mg Pretzel
Sodium 7mg 1240mg Cornmeal
Vitamin A 214IU 0IU Cornmeal
Vitamin A 11µg 0µg Cornmeal
Vitamin E 0.12mg 0.47mg Pretzel
Manganese 0.174mg 1.015mg Pretzel
Selenium 10.5µg 4.4µg Cornmeal
Vitamin B1 0.551mg 0.424mg Cornmeal
Vitamin B2 0.382mg 0.332mg Cornmeal
Vitamin B3 4.968mg 5.27mg Pretzel
Vitamin B5 0.24mg 0.322mg Pretzel
Vitamin B6 0.182mg 0.074mg Cornmeal
Vitamin K 0µg 2.8µg Pretzel
Folate 209µg 166µg Cornmeal
Trans Fat 0g 0.004g Cornmeal
Choline 8.6mg 29.5mg Pretzel
Saturated Fat 0.22g 0.391g Cornmeal
Monounsaturated Fat 0.39g 0.727g Pretzel
Polyunsaturated fat 0.828g 1.291g Pretzel
Tryptophan 0.038mg 0.097mg Pretzel
Threonine 0.172mg 0.25mg Pretzel
Isoleucine 0.242mg 0.407mg Pretzel
Leucine 1.006mg 0.757mg Cornmeal
Lysine 0.105mg 0.257mg Pretzel
Methionine 0.162mg 0.177mg Pretzel
Phenylalanine 0.366mg 0.52mg Pretzel
Valine 0.337mg 0.48mg Pretzel
Histidine 0.172mg 0.22mg Pretzel
Fructose 0.17g 0.31g Pretzel
Omega-3 - ALA 0.063g Pretzel
Omega-6 - Gamma-linoleic acid 0g 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
Cornmeal 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
42%
Cornmeal
37%
Pretzel
Minerals Daily Need Coverage Score
37%
Cornmeal
67%
Pretzel

Comparison summary

Which food is richer in minerals?
Pretzel
Pretzel is relatively richer in minerals
Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 0.6g)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 1233mg)
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 0.171g)
Which food is lower in glycemic index?
Cornmeal
Cornmeal is lower in glycemic index (difference - 15)
Which food is cheaper?
Cornmeal
Cornmeal is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.