Egg white vs. Pretzel — In-Depth Nutrition Comparison
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Differences between egg whites and pretzel
- Egg whites have more selenium, while pretzel has more iron, manganese, folate, vitamin B1, vitamin B3, phosphorus, copper, and fiber.
- Pretzel's daily need coverage for iron is 56% higher.
- Pretzel contains 5 times less selenium than egg whites. Egg whites contain 20µg of selenium, while pretzel contains 4.4µg.
- The amount of sodium in egg whites is lower.
- Egg whites have a lower glycemic index. The glycemic index of egg whites is 0, while the glycemic index of pretzel is 83.
The food types used in this comparison are Egg, white, raw, fresh and Snacks, pretzels, hard, plain, salted.
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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.
| Contains less SodiumSodium | -86.6% |
| Contains more SeleniumSelenium | +354.5% |
| Contains more MagnesiumMagnesium | +163.6% |
| Contains more CalciumCalcium | +285.7% |
| Contains more PotassiumPotassium | +36.8% |
| Contains more IronIron | +5625% |
| Contains more CopperCopper | +578.3% |
| Contains more ZincZinc | +3366.7% |
| Contains more PhosphorusPhosphorus | +753.3% |
| Contains more ManganeseManganese | +9127.3% |
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.
| Contains more Vitamin B2Vitamin B2 | +32.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +10500% |
| Contains more Vitamin B3Vitamin B3 | +4919% |
| Contains more Vitamin B5Vitamin B5 | +69.5% |
| Contains more Vitamin B6Vitamin B6 | +1380% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +4050% |
| Contains more CholineCholine | +2581.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.08mg | 4.58mg | 56% |
| Sodium | 166mg | 1240mg | 47% |
| Manganese | 0.011mg | 1.015mg | 44% |
| Folate | 4µg | 166µg | 41% |
| Vitamin B1 | 0.004mg | 0.424mg | 35% |
| Vitamin B3 | 0.105mg | 5.27mg | 32% |
| Starch | 72.58g | 30% | |
| Selenium | 20µg | 4.4µg | 28% |
| Carbs | 0.73g | 80.39g | 27% |
| Calories | 52kcal | 384kcal | 17% |
| Phosphorus | 15mg | 128mg | 16% |
| Copper | 0.023mg | 0.156mg | 15% |
| Fiber | 0g | 3.4g | 14% |
| Zinc | 0.03mg | 1.04mg | 9% |
| Polyunsaturated fat | 0g | 1.291g | 9% |
| Vitamin B2 | 0.439mg | 0.332mg | 8% |
| Choline | 1.1mg | 29.5mg | 5% |
| Vitamin B6 | 0.005mg | 0.074mg | 5% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Magnesium | 11mg | 29mg | 4% |
| Fats | 0.17g | 2.93g | 4% |
| Vitamin B5 | 0.19mg | 0.322mg | 3% |
| Vitamin E | 0mg | 0.47mg | 3% |
| Protein | 10.9g | 10.04g | 2% |
| Potassium | 163mg | 223mg | 2% |
| Vitamin K | 0µg | 2.8µg | 2% |
| Calcium | 7mg | 27mg | 2% |
| Saturated fat | 0g | 0.391g | 2% |
| Monounsaturated fat | 0g | 0.727g | 2% |
| Vitamin C | 0mg | 2.1mg | 2% |
| Net carbs | 0.73g | 76.99g | N/A |
| Sugar | 0.71g | 2.21g | N/A |
| Trans fat | 0.004g | N/A | |
| Tryptophan | 0.125mg | 0.097mg | 0% |
| Threonine | 0.449mg | 0.25mg | 0% |
| Isoleucine | 0.661mg | 0.407mg | 0% |
| Leucine | 1.016mg | 0.757mg | 0% |
| Lysine | 0.806mg | 0.257mg | 0% |
| Methionine | 0.399mg | 0.177mg | 0% |
| Phenylalanine | 0.686mg | 0.52mg | 0% |
| Valine | 0.809mg | 0.48mg | 0% |
| Histidine | 0.29mg | 0.22mg | 0% |
| Fructose | 0.07g | 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +2697.8% |
| Contains more FatsFats | +1623.5% |
| Contains more CarbsCarbs | +10912.3% |
| Contains more OtherOther | +457.1% |
~equal in
Protein
~10.04g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +102.9% |
| Contains more FructoseFructose | +342.9% |
| Contains more MaltoseMaltose | +1485.7% |
