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Crouton vs. Pretzel — In-Depth Nutrition Comparison

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How are crouton and pretzel different?

  • Crouton is higher in selenium, vitamin B1, and fiber; however, pretzel is richer in manganese, folate, and iron.
  • Daily need coverage for selenium for crouton is 60% higher.
  • Crouton contains 4 times more saturated fat than pretzel. While crouton contains 1.51g of saturated fat, pretzel contains only 0.391g.
  • Crouton has a lower glycemic index (72) than pretzel (83).

Croutons, plain and Snacks, pretzels, hard, plain, salted are the varieties used in this article.

Infographic

Crouton 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
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 +181.5%
Contains less SodiumSodium -43.7%
Contains more SeleniumSelenium +752.3%
Contains more PotassiumPotassium +79.8%
Contains more IronIron +12.3%
Contains more ZincZinc +16.9%
Contains more PhosphorusPhosphorus +11.3%
Contains more ManganeseManganese +103%
~equal in Magnesium ~29mg
~equal in Copper ~0.156mg

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% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 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 7% 0% 9.4% 0% 106% 77% 99% 19% 17% 0% 7% 125% 16%
Contains more Vitamin B1Vitamin B1 +46.9%
Contains more Vitamin B5Vitamin B5 +33.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +22.1%
Contains more Vitamin B6Vitamin B6 +184.6%
Contains more FolateFolate +25.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~5.27mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 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 ProteinProtein +18.5%
Contains more FatsFats +125.3%
Contains more WaterWater +75.7%
Contains more OtherOther +40.4%
~equal in Carbs ~80.39g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 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 +320.8%
Contains less Sat. FatSaturated fat -74.1%
~equal in Polyunsaturated fat ~1.291g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crouton Pretzel DV% diff.
Selenium 37.5µg 4.4µg 60%
Starch 72.58g 30%
Sodium 698mg 1240mg 24%
Manganese 0.5mg 1.015mg 22%
Vitamin B1 0.623mg 0.424mg 17%
Folate 132µg 166µg 9%
Fiber 5.1g 3.4g 7%
Iron 4.08mg 4.58mg 6%
Fats 6.6g 2.93g 6%
Monounsaturated fat 3.059g 0.727g 6%
Calcium 76mg 27mg 5%
Choline 29.5mg 5%
Saturated fat 1.51g 0.391g 5%
Vitamin B2 0.272mg 0.332mg 5%
Vitamin B6 0.026mg 0.074mg 4%
Protein 11.9g 10.04g 4%
Potassium 124mg 223mg 3%
Vitamin E 0.47mg 3%
Vitamin B5 0.429mg 0.322mg 2%
Phosphorus 115mg 128mg 2%
Vitamin K 2.8µg 2%
Carbs 73.5g 80.39g 2%
Vitamin C 0mg 2.1mg 2%
Calories 407kcal 384kcal 1%
Vitamin B3 5.439mg 5.27mg 1%
Zinc 0.89mg 1.04mg 1%
Copper 0.163mg 0.156mg 1%
Net carbs 68.4g 76.99g N/A
Magnesium 31mg 29mg 0%
Sugar 2.21g N/A
Trans fat 0.004g N/A
Polyunsaturated fat 1.273g 1.291g 0%
Tryptophan 0.14mg 0.097mg 0%
Threonine 0.337mg 0.25mg 0%
Isoleucine 0.456mg 0.407mg 0%
Leucine 0.832mg 0.757mg 0%
Lysine 0.278mg 0.257mg 0%
Methionine 0.211mg 0.177mg 0%
Phenylalanine 0.586mg 0.52mg 0%
Valine 0.514mg 0.48mg 0%
Histidine 0.255mg 0.22mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.063g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Linoleic acid 1.223g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crouton 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
35%
Crouton
37%
Pretzel
Minerals Daily Need Coverage Score
70%
Crouton
67%
Pretzel

Comparison summary

Which food is lower in Saturated fat?
Pretzel
Pretzel is lower in Saturated fat (difference - 1.119g)
Which food is richer in vitamins?
Pretzel
Pretzel is relatively richer in vitamins
Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 2.21g)
Which food contains less Sodium?
Crouton
Crouton contains less Sodium (difference - 542mg)
Which food is lower in glycemic index?
Crouton
Crouton is lower in glycemic index (difference - 11)
Which food is cheaper?
Crouton
Crouton is cheaper (difference - $0.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.