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  6. English muffin vs. Pretzel

English muffin vs. Pretzel — In-Depth Nutrition Comparison

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What are the main differences between English muffins and pretzel?

  • Pretzel has more iron, folate, manganese, vitamin B3, vitamin B1, and vitamin B2 than English muffins.
  • Pretzel's daily need coverage for iron is 46% higher.
  • Pretzel has 2 times less calcium than English muffins. English muffins have 52mg of calcium, while pretzel has 27mg.
  • English muffins are lower in sodium.

We used English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Snacks, pretzels, hard, plain, salted types in this comparison.

Infographic

English muffin 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 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
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 +92.6%
Contains less SodiumSodium -62.6%
Contains more MagnesiumMagnesium +38.1%
Contains more PotassiumPotassium +70.2%
Contains more IronIron +414.6%
Contains more CopperCopper +20.9%
Contains more ZincZinc +48.6%
Contains more ManganeseManganese +184.3%
~equal in Phosphorus ~128mg

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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
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 B5Vitamin B5 +38.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +2000%
Contains more Vitamin B1Vitamin B1 +134.3%
Contains more Vitamin B2Vitamin B2 +115.6%
Contains more Vitamin B3Vitamin B3 +236.5%
Contains more Vitamin B6Vitamin B6 +72.1%
Contains more FolateFolate +348.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient English muffin Pretzel DV% diff.
Iron 0.89mg 4.58mg 46%
Sodium 464mg 1240mg 34%
Folate 37µg 166µg 32%
Starch 72.58g 30%
Manganese 0.357mg 1.015mg 29%
Vitamin B3 1.566mg 5.27mg 23%
Vitamin B1 0.181mg 0.424mg 20%
Vitamin B2 0.154mg 0.332mg 14%
Carbs 46g 80.39g 11%
Selenium 4.4µg 8%
Calories 235kcal 384kcal 7%
Protein 7.7g 10.04g 5%
Choline 29.5mg 5%
Copper 0.129mg 0.156mg 3%
Zinc 0.7mg 1.04mg 3%
Potassium 131mg 223mg 3%
Vitamin E 0.47mg 3%
Calcium 52mg 27mg 3%
Polyunsaturated fat 0.888g 1.291g 3%
Fiber 2.7g 3.4g 3%
Vitamin B12 0.04µg 0µg 2%
Vitamin B6 0.043mg 0.074mg 2%
Vitamin K 2.8µg 2%
Vitamin B5 0.446mg 0.322mg 2%
Magnesium 21mg 29mg 2%
Vitamin C 0.1mg 2.1mg 2%
Fats 1.8g 2.93g 2%
Phosphorus 133mg 128mg 1%
Saturated fat 0.259g 0.391g 1%
Monounsaturated fat 0.302g 0.727g 1%
Net carbs 43.3g 76.99g N/A
Sugar 2.21g N/A
Trans fat 0.004g N/A
Tryptophan 0.092mg 0.097mg 0%
Threonine 0.242mg 0.25mg 0%
Isoleucine 0.315mg 0.407mg 0%
Leucine 0.553mg 0.757mg 0%
Lysine 0.241mg 0.257mg 0%
Methionine 0.139mg 0.177mg 0%
Phenylalanine 0.379mg 0.52mg 0%
Valine 0.353mg 0.48mg 0%
Histidine 0.17mg 0.22mg 0%
Fructose 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
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 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 +1245%
Contains more ProteinProtein +30.4%
Contains more FatsFats +62.8%
Contains more CarbsCarbs +74.8%
Contains more OtherOther +46.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 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 -33.8%
Contains more Mono. FatMonounsaturated fat +140.7%
Contains more Poly. FatPolyunsaturated fat +45.4%

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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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.