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Crackers vs. Pretzel — In-Depth Nutrition Comparison

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What are the main differences between crackers and pretzel?

  • Crackers are richer in vitamin K, phosphorus, vitamin E, vitamin B2, and calcium, while pretzel is higher in manganese, folate, and iron.
  • Crackers' daily need coverage for vitamin K is 55% higher.
  • Pretzel has 14 times less saturated fat than crackers. Crackers have 5.562g of saturated fat, while pretzel has 0.391g.
  • Pretzel has a higher glycemic index (83) than crackers (63).

We used Crackers, standard snack-type, regular and Snacks, pretzels, hard, plain, salted types in this comparison.

Infographic

Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
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 more CalciumCalcium +344.4%
Contains more PhosphorusPhosphorus +93.8%
Contains less SodiumSodium -41.5%
Contains more SeleniumSelenium +52.3%
Contains more MagnesiumMagnesium +61.1%
Contains more PotassiumPotassium +89%
Contains more IronIron +13.6%
Contains more CopperCopper +50%
Contains more ZincZinc +112.2%
Contains more ManganeseManganese +106.7%

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% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
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 EVitamin E +544.7%
Contains more Vitamin B2Vitamin B2 +37.3%
Contains more Vitamin B5Vitamin B5 +29.5%
Contains more Vitamin KVitamin K +2375%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +21.1%
Contains more Vitamin B6Vitamin B6 +17.5%
Contains more FolateFolate +80.4%
Contains more CholineCholine +207.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.424mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 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 FatsFats +802%
Contains more ProteinProtein +51.2%
Contains more CarbsCarbs +31.1%
Contains more OtherOther +41%
~equal in Water ~3.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 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 more Mono. FatMonounsaturated fat +801.4%
Contains more Poly. FatPolyunsaturated fat +917.6%
Contains less Sat. FatSaturated fat -93%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
86% 12%
Starch: 49.69 g
Sucrose: 6.95 g
Glucose: 0.47 g
Fructose: 0.29 g
Lactose: 0 g
Maltose: 0.48 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 StarchStarch +46.1%
Contains more GlucoseGlucose +46.8%
Contains more MaltoseMaltose +131.3%
~equal in Fructose ~0.31g
~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.
Crackers Pretzel
Lower in Sugar ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Crackers Pretzel DV% diff.
Polyunsaturated fat 13.137g 1.291g 79%
Vitamin K 69.3µg 2.8µg 55%
Fats 26.43g 2.93g 36%
Saturated fat 5.562g 0.391g 24%
Manganese 0.491mg 1.015mg 23%
Sodium 726mg 1240mg 22%
Folate 92µg 166µg 19%
Vitamin E 3.03mg 0.47mg 17%
Phosphorus 248mg 128mg 17%
Monounsaturated fat 6.553g 0.727g 15%
Vitamin B2 0.456mg 0.332mg 10%
Calcium 120mg 27mg 9%
Starch 49.69g 72.58g 9%
Protein 6.64g 10.04g 7%
Iron 4.03mg 4.58mg 7%
Vitamin B3 4.352mg 5.27mg 6%
Calories 510kcal 384kcal 6%
Carbs 61.3g 80.39g 6%
Copper 0.104mg 0.156mg 6%
Zinc 0.49mg 1.04mg 5%
Fiber 2.3g 3.4g 4%
Selenium 6.7µg 4.4µg 4%
Choline 9.6mg 29.5mg 4%
Potassium 118mg 223mg 3%
Magnesium 18mg 29mg 3%
Vitamin B5 0.417mg 0.322mg 2%
Vitamin C 0mg 2.1mg 2%
Vitamin B6 0.063mg 0.074mg 1%
Vitamin B1 0.416mg 0.424mg 1%
Net carbs 59g 76.99g N/A
Sugar 8.18g 2.21g N/A
Trans fat 1.076g 0.004g N/A
Tryptophan 0.084mg 0.097mg 0%
Threonine 0.193mg 0.25mg 0%
Isoleucine 0.246mg 0.407mg 0%
Leucine 0.471mg 0.757mg 0%
Lysine 0.103mg 0.257mg 0%
Methionine 0.112mg 0.177mg 0%
Phenylalanine 0.331mg 0.52mg 0%
Valine 0.294mg 0.48mg 0%
Histidine 0.145mg 0.22mg 0%
Fructose 0.29g 0.31g 0%
Omega-3 - ALA 1.485g 0.063g N/A
Omega-6 - Gamma-linoleic acid 0.062g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.009g 0g N/A
Omega-6 - Linoleic acid 11.48g 1.223g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crackers 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
49%
Crackers
37%
Pretzel
Minerals Daily Need Coverage Score
56%
Crackers
67%
Pretzel

Comparison summary

Which food is lower in Sugar?
Pretzel
Pretzel is lower in Sugar (difference - 5.97g)
Which food is lower in Saturated fat?
Pretzel
Pretzel is lower in Saturated fat (difference - 5.171g)
Which food is richer in minerals?
Pretzel
Pretzel is relatively richer in minerals
Which food contains less Sodium?
Crackers
Crackers contains less Sodium (difference - 514mg)
Which food is lower in glycemic index?
Crackers
Crackers is lower in glycemic index (difference - 20)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2.4)
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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.