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  6. Dates vs. Pretzel

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 Phosphorus.
  • Daily need coverage for Sodium from 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.

Food types used in this article are Dates, deglet noor and Snacks, pretzels, hard, plain, salted.

Infographic

Dates 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.
Dates
Dates
5
:
5
Pretzel
Pretzel
Contains more Calcium +44.4%
Contains more Magnesium +48.3%
Contains more Potassium +194.2%
Contains less Sodium -99.8%
Contains more Copper +32.1%
Contains more Iron +349%
Contains more Phosphorus +106.5%
Contains more Zinc +258.6%
Contains more Manganese +287.4%
Contains more Selenium +46.7%
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Pretzel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 172% 21% 55% 20% 162% 29% 53% 133% 24%
Contains more Calcium +44.4%
Contains more Magnesium +48.3%
Contains more Potassium +194.2%
Contains less Sodium -99.8%
Contains more Copper +32.1%
Contains more Iron +349%
Contains more Phosphorus +106.5%
Contains more Zinc +258.6%
Contains more Manganese +287.4%
Contains more Selenium +46.7%

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.
Dates
Dates
3
:
7
Pretzel
Pretzel
Contains more Vitamin A +∞%
Contains more Vitamin B5 +82.9%
Contains more Vitamin B6 +123%
Contains more Vitamin E +840%
Contains more Vitamin C +425%
Contains more Vitamin B1 +715.4%
Contains more Vitamin B2 +403%
Contains more Vitamin B3 +313.7%
Contains more Folate +773.7%
Equal in Vitamin K - 2.8
Dates
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
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 B5 +82.9%
Contains more Vitamin B6 +123%
Contains more Vitamin E +840%
Contains more Vitamin C +425%
Contains more Vitamin B1 +715.4%
Contains more Vitamin B2 +403%
Contains more Vitamin B3 +313.7%
Contains more Folate +773.7%
Equal in Vitamin K - 2.8

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
1
:
4
Pretzel
Pretzel
Contains more Water +555.9%
Contains more Protein +309.8%
Contains more Fats +651.3%
Contains more Other +119.4%
Equal in Carbs - 80.39
Dates
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 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 +555.9%
Contains more Protein +309.8%
Contains more Fats +651.3%
Contains more Other +119.4%
Equal in Carbs - 80.39

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
1
:
2
Pretzel
Pretzel
Contains less Saturated Fat -91.8%
Contains more Monounsaturated Fat +1919.4%
Contains more Polyunsaturated fat +6694.7%
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Pretzel
16% 30% 54%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g
Contains less Saturated Fat -91.8%
Contains more Monounsaturated Fat +1919.4%
Contains more Polyunsaturated fat +6694.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dates
Dates
3
:
2
Pretzel
Pretzel
Contains more Sucrose +∞%
Contains more Glucose +2779.7%
Contains more Fructose +6209.7%
Contains more Starch +∞%
Contains more Maltose +825%
Dates
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 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 +2779.7%
Contains more Fructose +6209.7%
Contains more Starch +∞%
Contains more Maltose +825%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dates Pretzel
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
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Dates Pretzel Opinion
Net carbs 67.03g 76.99g Pretzel
Protein 2.45g 10.04g Pretzel
Fats 0.39g 2.93g Pretzel
Carbs 75.03g 80.39g Pretzel
Calories 282kcal 384kcal Pretzel
Starch 72.58g Pretzel
Fructose 19.56g 0.31g Dates
Sugar 63.35g 2.21g Pretzel
Fiber 8g 3.4g Dates
Calcium 39mg 27mg Dates
Iron 1.02mg 4.58mg Pretzel
Magnesium 43mg 29mg Dates
Phosphorus 62mg 128mg Pretzel
Potassium 656mg 223mg Dates
Sodium 2mg 1240mg Dates
Zinc 0.29mg 1.04mg Pretzel
Copper 0.206mg 0.156mg Dates
Manganese 0.262mg 1.015mg Pretzel
Selenium 3µg 4.4µg Pretzel
Vitamin A 10IU 0IU Dates
Vitamin E 0.05mg 0.47mg Pretzel
Vitamin C 0.4mg 2.1mg Pretzel
Vitamin B1 0.052mg 0.424mg Pretzel
Vitamin B2 0.066mg 0.332mg Pretzel
Vitamin B3 1.274mg 5.27mg Pretzel
Vitamin B5 0.589mg 0.322mg Dates
Vitamin B6 0.165mg 0.074mg Dates
Folate 19µg 166µg Pretzel
Vitamin K 2.7µg 2.8µg Pretzel
Tryptophan 0.012mg 0.097mg Pretzel
Threonine 0.043mg 0.25mg Pretzel
Isoleucine 0.049mg 0.407mg Pretzel
Leucine 0.084mg 0.757mg Pretzel
Lysine 0.066mg 0.257mg Pretzel
Methionine 0.022mg 0.177mg Pretzel
Phenylalanine 0.05mg 0.52mg Pretzel
Valine 0.071mg 0.48mg Pretzel
Histidine 0.032mg 0.22mg Pretzel
Trans Fat 0g 0.004g Dates
Saturated Fat 0.032g 0.391g Dates
Monounsaturated Fat 0.036g 0.727g Pretzel
Polyunsaturated fat 0.019g 1.291g Pretzel
Omega-6 - Linoleic acid 1.223g Pretzel
Omega-6 - Gamma-linoleic acid 0g 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
Dates 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
12%
Dates
39%
Pretzel
Minerals Daily Need Coverage Score
29%
Dates
67%
Pretzel

Comparison summary

Which food is lower in Sugar?
Pretzel
Pretzel is lower in Sugar (difference - 61.14g)
Which food is richer in vitamins?
Pretzel
Pretzel is relatively richer in vitamins
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 1238mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.359g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 41)
Which food is cheaper?
Dates
Dates is cheaper (difference - $0.4)
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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.