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  6. Cranberry vs. Pretzel

Cranberry vs. Pretzel — In-Depth Nutrition Comparison

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A recap on differences between Cranberry and Pretzel

  • Cranberry is higher in Vitamin C, yet Pretzel is higher in Iron, Folate, Vitamin B1, Manganese, Vitamin B3, Vitamin B2, Phosphorus, and Copper.
  • Pretzel covers your daily Iron needs 54% more than Cranberry.
  • Cranberry contains 7 times more Vitamin C than Pretzel. While Cranberry contains 14mg of Vitamin C, Pretzel contains only 2.1mg.
  • The amount of Sodium in Cranberry is lower.

Food varieties used in this article are Cranberries, raw and Snacks, pretzels, hard, plain, salted.

Infographic

Cranberry 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.
Cranberry
Cranberry
1
:
9
Pretzel
Pretzel
Contains less Sodium -99.8%
Contains more Calcium +237.5%
Contains more Iron +1891.3%
Contains more Magnesium +383.3%
Contains more Phosphorus +1063.6%
Contains more Potassium +178.8%
Contains more Zinc +1055.6%
Contains more Copper +178.6%
Contains more Manganese +280.1%
Contains more Selenium +4300%
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 5% 5% 8% 1% 3% 19% 35% 1%
Pretzel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 172% 21% 55% 20% 162% 29% 53% 133% 24%
Contains less Sodium -99.8%
Contains more Calcium +237.5%
Contains more Iron +1891.3%
Contains more Magnesium +383.3%
Contains more Phosphorus +1063.6%
Contains more Potassium +178.8%
Contains more Zinc +1055.6%
Contains more Copper +178.6%
Contains more Manganese +280.1%
Contains more Selenium +4300%

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.
Cranberry
Cranberry
4
:
6
Pretzel
Pretzel
Contains more Vitamin A +∞%
Contains more Vitamin E +180.9%
Contains more Vitamin C +566.7%
Contains more Vitamin K +78.6%
Contains more Vitamin B1 +3433.3%
Contains more Vitamin B2 +1560%
Contains more Vitamin B3 +5117.8%
Contains more Vitamin B6 +29.8%
Contains more Folate +16500%
Equal in Vitamin B5 - 0.322
Cranberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 27% 0% 47% 3% 5% 2% 18% 14% 1% 0% 13%
Pretzel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 10% 0% 7% 106% 77% 99% 20% 18% 125% 0% 7%
Contains more Vitamin A +∞%
Contains more Vitamin E +180.9%
Contains more Vitamin C +566.7%
Contains more Vitamin K +78.6%
Contains more Vitamin B1 +3433.3%
Contains more Vitamin B2 +1560%
Contains more Vitamin B3 +5117.8%
Contains more Vitamin B6 +29.8%
Contains more Folate +16500%
Equal in Vitamin B5 - 0.322

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry
Cranberry
1
:
4
Pretzel
Pretzel
Contains more Water +2689.8%
Contains more Protein +2082.6%
Contains more Fats +2153.8%
Contains more Carbs +571.6%
Contains more Other +2825%
Cranberry
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Pretzel
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 Water +2689.8%
Contains more Protein +2082.6%
Contains more Fats +2153.8%
Contains more Carbs +571.6%
Contains more Other +2825%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry
Cranberry
1
:
2
Pretzel
Pretzel
Contains less Saturated Fat -98%
Contains more Monounsaturated Fat +3938.9%
Contains more Polyunsaturated fat +2247.3%
Cranberry
10% 22% 68%
Saturated Fat: 0.008 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.055 g
Pretzel
16% 30% 54%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g
Contains less Saturated Fat -98%
Contains more Monounsaturated Fat +3938.9%
Contains more Polyunsaturated fat +2247.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cranberry
Cranberry
3
:
2
Pretzel
Pretzel
Contains more Sucrose +∞%
Contains more Glucose +398.6%
Contains more Fructose +116.1%
Contains more Starch +∞%
Contains more Maltose +∞%
Cranberry
4% 81% 16%
Starch: 0 g
Sucrose: 0.16 g
Glucose: 3.44 g
Fructose: 0.67 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Pretzel
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 Sucrose +∞%
Contains more Glucose +398.6%
Contains more Fructose +116.1%
Contains more Starch +∞%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cranberry 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 Cranberry Pretzel Opinion
Net carbs 8.37g 76.99g Pretzel
Protein 0.46g 10.04g Pretzel
Fats 0.13g 2.93g Pretzel
Carbs 11.97g 80.39g Pretzel
Calories 46kcal 384kcal Pretzel
Starch 0g 72.58g Pretzel
Fructose 0.67g 0.31g Cranberry
Sugar 4.27g 2.21g Pretzel
Fiber 3.6g 3.4g Cranberry
Calcium 8mg 27mg Pretzel
Iron 0.23mg 4.58mg Pretzel
Magnesium 6mg 29mg Pretzel
Phosphorus 11mg 128mg Pretzel
Potassium 80mg 223mg Pretzel
Sodium 2mg 1240mg Cranberry
Zinc 0.09mg 1.04mg Pretzel
Copper 0.056mg 0.156mg Pretzel
Manganese 0.267mg 1.015mg Pretzel
Selenium 0.1µg 4.4µg Pretzel
Vitamin A 63IU 0IU Cranberry
Vitamin A RAE 3µg 0µg Cranberry
Vitamin E 1.32mg 0.47mg Cranberry
Vitamin C 14mg 2.1mg Cranberry
Vitamin B1 0.012mg 0.424mg Pretzel
Vitamin B2 0.02mg 0.332mg Pretzel
Vitamin B3 0.101mg 5.27mg Pretzel
Vitamin B5 0.295mg 0.322mg Pretzel
Vitamin B6 0.057mg 0.074mg Pretzel
Folate 1µg 166µg Pretzel
Vitamin K 5µg 2.8µg Cranberry
Tryptophan 0.003mg 0.097mg Pretzel
Threonine 0.028mg 0.25mg Pretzel
Isoleucine 0.033mg 0.407mg Pretzel
Leucine 0.053mg 0.757mg Pretzel
Lysine 0.039mg 0.257mg Pretzel
Methionine 0.003mg 0.177mg Pretzel
Phenylalanine 0.036mg 0.52mg Pretzel
Valine 0.045mg 0.48mg Pretzel
Histidine 0.018mg 0.22mg Pretzel
Trans Fat 0g 0.004g Cranberry
Saturated Fat 0.008g 0.391g Cranberry
Monounsaturated Fat 0.018g 0.727g Pretzel
Polyunsaturated fat 0.055g 1.291g Pretzel
Omega-6 - Linoleic acid 1.223g Pretzel
Omega-6 - Gamma-linoleic acid 0.001g Pretzel
Omega-3 - ALA 0.063g Pretzel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry Pretzel
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
11%
Cranberry
39%
Pretzel
Minerals Daily Need Coverage Score
8%
Cranberry
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 - 2.06g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 1238mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.383g)
Which food is lower in glycemic index?
Cranberry
Cranberry is lower in glycemic index (difference - 38)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $2.4)
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. Cranberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.