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  6. Sardine vs. Pretzel

Sardine vs. Pretzel — In-Depth Nutrition Comparison

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A recap on differences between Sardine and Pretzel

  • Sardine is higher in Vitamin B12, Selenium, Phosphorus, Calcium, and Vitamin D, yet Pretzel is higher in Manganese, Folate, and Vitamin B1.
  • Sardine covers your daily Vitamin B12 needs 373% more than Pretzel.

Food varieties used in this article are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Snacks, pretzels, hard, plain, salted.

Infographic

Sardine 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.
Sardine
Sardine
8
:
2
Pretzel
Pretzel
Contains more Calcium +1314.8%
Contains more Magnesium +34.5%
Contains more Phosphorus +282.8%
Contains more Potassium +78%
Contains less Sodium -75.2%
Contains more Zinc +26%
Contains more Copper +19.2%
Contains more Selenium +1097.7%
Contains more Iron +56.8%
Contains more Manganese +839.8%
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Pretzel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 172% 21% 55% 20% 162% 29% 53% 133% 24%
Contains more Calcium +1314.8%
Contains more Magnesium +34.5%
Contains more Phosphorus +282.8%
Contains more Potassium +78%
Contains less Sodium -75.2%
Contains more Zinc +26%
Contains more Copper +19.2%
Contains more Selenium +1097.7%
Contains more Iron +56.8%
Contains more Manganese +839.8%

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.
Sardine
Sardine
6
:
6
Pretzel
Pretzel
Contains more Vitamin A +∞%
Contains more Vitamin E +334%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +99.4%
Contains more Vitamin B6 +125.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +430%
Contains more Vitamin B2 +46.3%
Contains more Folate +1560%
Equal in Vitamin B3 - 5.27
Equal in Vitamin K - 2.8
Sardine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 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 E +334%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +99.4%
Contains more Vitamin B6 +125.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +430%
Contains more Vitamin B2 +46.3%
Contains more Folate +1560%
Equal in Vitamin B3 - 5.27
Equal in Vitamin K - 2.8

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sardine
Sardine
4
:
1
Pretzel
Pretzel
Contains more Protein +145.2%
Contains more Fats +290.8%
Contains more Water +1804.5%
Contains more Other +23.1%
Contains more Carbs +∞%
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 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 +145.2%
Contains more Fats +290.8%
Contains more Water +1804.5%
Contains more Other +23.1%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sardine
Sardine
2
:
1
Pretzel
Pretzel
Contains more Monounsaturated Fat +432.2%
Contains more Polyunsaturated fat +298.8%
Contains less Saturated Fat -74.4%
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Pretzel
16% 30% 54%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g
Contains more Monounsaturated Fat +432.2%
Contains more Polyunsaturated fat +298.8%
Contains less Saturated Fat -74.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Pretzel Opinion
Net carbs 0g 76.99g Pretzel
Protein 24.62g 10.04g Sardine
Fats 11.45g 2.93g Sardine
Carbs 0g 80.39g Pretzel
Calories 208kcal 384kcal Pretzel
Starch 72.58g Pretzel
Fructose 0.31g Pretzel
Sugar 0g 2.21g Sardine
Fiber 0g 3.4g Pretzel
Calcium 382mg 27mg Sardine
Iron 2.92mg 4.58mg Pretzel
Magnesium 39mg 29mg Sardine
Phosphorus 490mg 128mg Sardine
Potassium 397mg 223mg Sardine
Sodium 307mg 1240mg Sardine
Zinc 1.31mg 1.04mg Sardine
Copper 0.186mg 0.156mg Sardine
Manganese 0.108mg 1.015mg Pretzel
Selenium 52.7µg 4.4µg Sardine
Vitamin A 108IU 0IU Sardine
Vitamin A RAE 32µg 0µg Sardine
Vitamin E 2.04mg 0.47mg Sardine
Vitamin D 193IU 0IU Sardine
Vitamin D 4.8µg 0µg Sardine
Vitamin C 0mg 2.1mg Pretzel
Vitamin B1 0.08mg 0.424mg Pretzel
Vitamin B2 0.227mg 0.332mg Pretzel
Vitamin B3 5.245mg 5.27mg Pretzel
Vitamin B5 0.642mg 0.322mg Sardine
Vitamin B6 0.167mg 0.074mg Sardine
Folate 10µg 166µg Pretzel
Vitamin B12 8.94µg 0µg Sardine
Vitamin K 2.6µg 2.8µg Pretzel
Tryptophan 0.276mg 0.097mg Sardine
Threonine 1.079mg 0.25mg Sardine
Isoleucine 1.134mg 0.407mg Sardine
Leucine 2.001mg 0.757mg Sardine
Lysine 2.26mg 0.257mg Sardine
Methionine 0.729mg 0.177mg Sardine
Phenylalanine 0.961mg 0.52mg Sardine
Valine 1.268mg 0.48mg Sardine
Histidine 0.725mg 0.22mg Sardine
Cholesterol 142mg 0mg Pretzel
Trans Fat 0.004g Sardine
Saturated Fat 1.528g 0.391g Pretzel
Omega-3 - DHA 0.509g 0g Sardine
Omega-3 - EPA 0.473g 0g Sardine
Monounsaturated Fat 3.869g 0.727g Sardine
Polyunsaturated fat 5.148g 1.291g Sardine
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
Sardine 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
131%
Sardine
39%
Pretzel
Minerals Daily Need Coverage Score
94%
Sardine
67%
Pretzel

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 2.21g)
Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 933mg)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 83)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is lower in Cholesterol?
Pretzel
Pretzel is lower in Cholesterol (difference - 142mg)
Which food is lower in Saturated Fat?
Pretzel
Pretzel is lower in Saturated Fat (difference - 1.137g)
Which food is cheaper?
Pretzel
Pretzel is cheaper (difference - $4.6)
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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.