Dates vs. Pretzel — In-Depth Nutrition Comparison
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The main differences between dates and pretzel
- Dates are richer in fiber and potassium, yet pretzel is richer in iron, folate, manganese, vitamin B1, vitamin B3, vitamin B2, and protein.
- Daily need coverage for sodium for pretzel is 54% higher.
- Dates contain 3 times more potassium than pretzel. Dates contain 656mg of potassium, while pretzel contains 223mg.
- Dates contain less sodium.
- Dates have a lower glycemic index than pretzel.
Food types used in this article are Dates, deglet noor and Snacks, pretzels, hard, plain, salted.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +48.3% |
| Contains more CalciumCalcium | +44.4% |
| Contains more PotassiumPotassium | +194.2% |
| Contains more CopperCopper | +32.1% |
| Contains less SodiumSodium | -99.8% |
| Contains more IronIron | +349% |
| Contains more ZincZinc | +258.6% |
| Contains more PhosphorusPhosphorus | +106.5% |
| Contains more ManganeseManganese | +287.4% |
| Contains more SeleniumSelenium | +46.7% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin B5Vitamin B5 | +82.9% |
| Contains more Vitamin B6Vitamin B6 | +123% |
| Contains more Vitamin CVitamin C | +425% |
| Contains more Vitamin EVitamin E | +840% |
| Contains more Vitamin B1Vitamin B1 | +715.4% |
| Contains more Vitamin B2Vitamin B2 | +403% |
| Contains more Vitamin B3Vitamin B3 | +313.7% |
| Contains more FolateFolate | +773.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 2mg | 1240mg | 54% |
| Iron | 1.02mg | 4.58mg | 45% |
| Folate | 19µg | 166µg | 37% |
| Manganese | 0.262mg | 1.015mg | 33% |
| Vitamin B1 | 0.052mg | 0.424mg | 31% |
| Starch | 72.58g | 30% | |
| Vitamin B3 | 1.274mg | 5.27mg | 25% |
| Fructose | 19.56g | 0.31g | 24% |
| Vitamin B2 | 0.066mg | 0.332mg | 20% |
| Fiber | 8g | 3.4g | 18% |
| Protein | 2.45g | 10.04g | 15% |
| Potassium | 656mg | 223mg | 13% |
| Phosphorus | 62mg | 128mg | 9% |
| Polyunsaturated fat | 0.019g | 1.291g | 8% |
| Zinc | 0.29mg | 1.04mg | 7% |
| Vitamin B6 | 0.165mg | 0.074mg | 7% |
| Omega-6 (Linoleic acid) | 1.223g | 7% | |
| Copper | 0.206mg | 0.156mg | 6% |
| Calories | 282kcal | 384kcal | 5% |
| Vitamin B5 | 0.589mg | 0.322mg | 5% |
| Fats | 0.39g | 2.93g | 4% |
| Choline | 6.3mg | 29.5mg | 4% |
| Omega-3 (ALA) | 0.063g | 4% | |
| Magnesium | 43mg | 29mg | 3% |
| Vitamin E | 0.05mg | 0.47mg | 3% |
| Selenium | 3µg | 4.4µg | 3% |
| Vitamin C | 0.4mg | 2.1mg | 2% |
| Carbs | 75.03g | 80.39g | 2% |
| Saturated fat | 0.032g | 0.391g | 2% |
| Monounsaturated fat | 0.036g | 0.727g | 2% |
| Calcium | 39mg | 27mg | 1% |
| Protein per 100 calories | 0.87g | 2.6g | N/A |
| Calories per 10 g protein | 1151kcal | 382kcal | N/A |
| Weight per 100 calories | 35g | 26g | N/A |
| Unsaturated / Saturated Fat ratio | 1.7 | 5.2 | N/A |
| Net carbs | 67.03g | 76.99g | N/A |
| Sugar | 63.35g | 2.21g | N/A |
| Vitamin K | 2.7µg | 2.8µg | 0% |
| Trans fat | 0g | 0.004g | N/A |
| Tryptophan | 0.012mg | 0.097mg | 0% |
| Threonine | 0.043mg | 0.25mg | 0% |
| Isoleucine | 0.049mg | 0.407mg | 0% |
| Leucine | 0.084mg | 0.757mg | 0% |
| Lysine | 0.066mg | 0.257mg | 0% |
| Methionine | 0.022mg | 0.177mg | 0% |
| Phenylalanine | 0.05mg | 0.52mg | 0% |
| Valine | 0.071mg | 0.48mg | 0% |
| Histidine | 0.032mg | 0.22mg | 0% |
| Omega-6 (Gamma-linolenic acid) | 0g | 0.001g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +555.9% |
| Contains more ProteinProtein | +309.8% |
| Contains more FatsFats | +651.3% |
~equal in
Carbs
~80.39g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -91.8% |
| Contains more Mono. FatMonounsaturated fat | +1919.4% |
| Contains more Poly. FatPolyunsaturated fat | +6694.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +2779.7% |
| Contains more FructoseFructose | +6209.7% |
| Contains more StarchStarch | +∞% |
| Contains more MaltoseMaltose | +825% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
