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  6. Egg vs. Pretzel

Egg vs. Pretzel — In-Depth Nutrition Comparison

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What are the main differences between Egg and Pretzel?

  • Egg is richer in Copper, Choline, Selenium, and Vitamin B12, while Pretzel is higher in Manganese, Iron, Vitamin B3, and Folate.
  • Egg's daily need coverage for Copper is 205% higher.

We used Egg, whole, cooked, hard-boiled and Snacks, pretzels, hard, plain, salted types in this comparison.

Infographic

Egg 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.
Egg
Egg
6
:
4
Pretzel
Pretzel
Contains more Calcium +85.2%
Contains more Phosphorus +34.4%
Contains less Sodium -90%
Contains more Copper +1182.1%
Contains more Selenium +600%
Contains more Iron +284.9%
Contains more Magnesium +190%
Contains more Potassium +77%
Contains more Manganese +3803.8%
Equal in Zinc - 1.04
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Pretzel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 172% 21% 55% 20% 162% 29% 53% 133% 24%
Contains more Calcium +85.2%
Contains more Phosphorus +34.4%
Contains less Sodium -90%
Contains more Copper +1182.1%
Contains more Selenium +600%
Contains more Iron +284.9%
Contains more Magnesium +190%
Contains more Potassium +77%
Contains more Manganese +3803.8%
Equal in Zinc - 1.04

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.
Egg
Egg
7
:
5
Pretzel
Pretzel
Contains more Vitamin A +∞%
Contains more Vitamin E +119.1%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +54.5%
Contains more Vitamin B5 +334.2%
Contains more Vitamin B6 +63.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +542.4%
Contains more Vitamin B3 +8134.4%
Contains more Folate +277.3%
Contains more Vitamin K +833.3%
Egg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
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 +119.1%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +54.5%
Contains more Vitamin B5 +334.2%
Contains more Vitamin B6 +63.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +542.4%
Contains more Vitamin B3 +8134.4%
Contains more Folate +277.3%
Contains more Vitamin K +833.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
3
:
2
Pretzel
Pretzel
Contains more Protein +25.3%
Contains more Fats +262.1%
Contains more Water +2284%
Contains more Carbs +7077.7%
Contains more Other +228%
Egg
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 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 Protein +25.3%
Contains more Fats +262.1%
Contains more Water +2284%
Contains more Carbs +7077.7%
Contains more Other +228%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
:
1
Pretzel
Pretzel
Contains more Monounsaturated Fat +460.8%
Contains less Saturated Fat -88%
Equal in Polyunsaturated fat - 1.291
Egg
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Pretzel
16% 30% 54%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g
Contains more Monounsaturated Fat +460.8%
Contains less Saturated Fat -88%
Equal in Polyunsaturated fat - 1.291

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg Pretzel Opinion
Net carbs 1.12g 76.99g Pretzel
Protein 12.58g 10.04g Egg
Fats 10.61g 2.93g Egg
Carbs 1.12g 80.39g Pretzel
Calories 155kcal 384kcal Pretzel
Starch 72.58g Pretzel
Fructose 0.31g Pretzel
Sugar 1.12g 2.21g Egg
Fiber 0g 3.4g Pretzel
Calcium 50mg 27mg Egg
Iron 1.19mg 4.58mg Pretzel
Magnesium 10mg 29mg Pretzel
Phosphorus 172mg 128mg Egg
Potassium 126mg 223mg Pretzel
Sodium 124mg 1240mg Egg
Zinc 1.05mg 1.04mg Egg
Copper 2mg 0.156mg Egg
Manganese 0.026mg 1.015mg Pretzel
Selenium 30.8µg 4.4µg Egg
Vitamin A 520IU 0IU Egg
Vitamin A RAE 149µg 0µg Egg
Vitamin E 1.03mg 0.47mg Egg
Vitamin D 87IU 0IU Egg
Vitamin D 2.2µg 0µg Egg
Vitamin C 0mg 2.1mg Pretzel
Vitamin B1 0.066mg 0.424mg Pretzel
Vitamin B2 0.513mg 0.332mg Egg
Vitamin B3 0.064mg 5.27mg Pretzel
Vitamin B5 1.398mg 0.322mg Egg
Vitamin B6 0.121mg 0.074mg Egg
Folate 44µg 166µg Pretzel
Vitamin B12 1.11µg 0µg Egg
Vitamin K 0.3µg 2.8µg Pretzel
Tryptophan 0.153mg 0.097mg Egg
Threonine 0.604mg 0.25mg Egg
Isoleucine 0.686mg 0.407mg Egg
Leucine 1.075mg 0.757mg Egg
Lysine 0.904mg 0.257mg Egg
Methionine 0.392mg 0.177mg Egg
Phenylalanine 0.668mg 0.52mg Egg
Valine 0.767mg 0.48mg Egg
Histidine 0.298mg 0.22mg Egg
Cholesterol 373mg 0mg Pretzel
Trans Fat 0.004g Egg
Saturated Fat 3.267g 0.391g Pretzel
Omega-3 - DHA 0.038g 0g Egg
Omega-3 - EPA 0.005g 0g Egg
Monounsaturated Fat 4.077g 0.727g Egg
Polyunsaturated fat 1.414g 1.291g Egg
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
Egg 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
45%
Egg
39%
Pretzel
Minerals Daily Need Coverage Score
103%
Egg
67%
Pretzel

Comparison summary

Which food is lower in Cholesterol?
Pretzel
Pretzel is lower in Cholesterol (difference - 373mg)
Which food is lower in Saturated Fat?
Pretzel
Pretzel is lower in Saturated Fat (difference - 2.876g)
Which food is lower in Sugar?
Egg
Egg is lower in Sugar (difference - 1.09g)
Which food contains less Sodium?
Egg
Egg contains less Sodium (difference - 1116mg)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 83)
Which food is cheaper?
Egg
Egg is cheaper (difference - $1.4)
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.
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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.