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Currant vs. Pretzel — In-Depth Nutrition Comparison

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Differences between currants and pretzel

  • Currants have more vitamin C, while pretzel has more iron, folate, manganese, vitamin B3, vitamin B1, vitamin B2, phosphorus, and zinc.
  • Pretzel's daily need coverage for sodium is 54% higher.
  • Pretzel contains 20 times less vitamin C than currants. Currants contain 41mg of vitamin C, while pretzel contains 2.1mg.
  • The amount of sodium in currants is lower.
  • Currants have a lower glycemic index. The glycemic index of currants is 25, while the glycemic index of pretzel is 83.

The food types used in this comparison are Currants, red and white, raw and Snacks, pretzels, hard, plain, salted.

Infographic

Currant 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 9.3% 9.9% 24% 38% 36% 6.3% 19% 0.13% 24% 3.3%
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 +22.2%
Contains more PotassiumPotassium +23.3%
Contains less SodiumSodium -99.9%
Contains more MagnesiumMagnesium +123.1%
Contains more IronIron +358%
Contains more CopperCopper +45.8%
Contains more ZincZinc +352.2%
Contains more PhosphorusPhosphorus +190.9%
Contains more ManganeseManganese +445.7%
Contains more SeleniumSelenium +633.3%

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 137% 0.67% 2% 0% 10% 12% 1.9% 3.8% 16% 0% 28% 6% 4.1%
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 CVitamin C +1852.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +292.9%
Contains more Vitamin EVitamin E +370%
Contains more Vitamin B1Vitamin B1 +960%
Contains more Vitamin B2Vitamin B2 +564%
Contains more Vitamin B3Vitamin B3 +5170%
Contains more Vitamin B5Vitamin B5 +403.1%
Contains more FolateFolate +1975%
Contains more CholineCholine +288.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.074mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 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 +2582.1%
Contains more ProteinProtein +617.1%
Contains more FatsFats +1365%
Contains more CarbsCarbs +482.5%
Contains more OtherOther +440%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 21% 66%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.088 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 -95.7%
Contains more Mono. FatMonounsaturated fat +2496.4%
Contains more Poly. FatPolyunsaturated fat +1367%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
8% 44% 48%
Starch: 0 g
Sucrose: 0.61 g
Glucose: 3.22 g
Fructose: 3.53 g
Lactose: 0 g
Maltose: 0 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 +366.7%
Contains more FructoseFructose +1038.7%
Contains more StarchStarch +∞%
Contains more MaltoseMaltose +∞%
~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.
Currant Pretzel
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Currant Pretzel DV% diff.
Sodium 1mg 1240mg 54%
Iron 1mg 4.58mg 45%
Vitamin C 41mg 2.1mg 43%
Folate 8µg 166µg 40%
Manganese 0.186mg 1.015mg 36%
Vitamin B3 0.1mg 5.27mg 32%
Vitamin B1 0.04mg 0.424mg 32%
Starch 72.58g 30%
Carbs 13.8g 80.39g 22%
Vitamin B2 0.05mg 0.332mg 22%
Protein 1.4g 10.04g 17%
Calories 56kcal 384kcal 16%
Phosphorus 44mg 128mg 12%
Polyunsaturated fat 0.088g 1.291g 8%
Zinc 0.23mg 1.04mg 7%
Vitamin K 11µg 2.8µg 7%
Selenium 0.6µg 4.4µg 7%
Copper 0.107mg 0.156mg 5%
Vitamin B5 0.064mg 0.322mg 5%
Fructose 3.53g 0.31g 4%
Fats 0.2g 2.93g 4%
Choline 7.6mg 29.5mg 4%
Magnesium 13mg 29mg 4%
Fiber 4.3g 3.4g 4%
Potassium 275mg 223mg 2%
Vitamin E 0.1mg 0.47mg 2%
Saturated fat 0.017g 0.391g 2%
Monounsaturated fat 0.028g 0.727g 2%
Calcium 33mg 27mg 1%
Net carbs 9.5g 76.99g N/A
Sugar 7.37g 2.21g N/A
Vitamin A 2µg 0µg 0%
Vitamin B6 0.07mg 0.074mg 0%
Trans fat 0g 0.004g N/A
Tryptophan 0.097mg 0%
Threonine 0.25mg 0%
Isoleucine 0.407mg 0%
Leucine 0.757mg 0%
Lysine 0.257mg 0%
Methionine 0.177mg 0%
Phenylalanine 0.52mg 0%
Valine 0.48mg 0%
Histidine 0.22mg 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
Currant 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
17%
Currant
37%
Pretzel
Minerals Daily Need Coverage Score
17%
Currant
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 - 5.16g)
Which food is richer in vitamins?
Pretzel
Pretzel is relatively richer in vitamins
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 1239mg)
Which food is lower in Saturated fat?
Currant
Currant is lower in Saturated fat (difference - 0.374g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 58)
Which food is cheaper?
Currant
Currant is cheaper (difference - $1.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.