French fries vs. Pretzel — In-Depth Nutrition Comparison

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A recap on differences between french fries and pretzel

French fries are higher in vitamin B6 and potassium, yet pretzel is higher in iron, folate, manganese, vitamin B2, vitamin B1, and vitamin B3.
Pretzel covers your daily iron needs 47% more than french fries.
French fries contain 6 times more saturated fat than pretzel. While french fries contain 2.336g of saturated fat, pretzel contains only 0.391g.
The glycemic index of french fries is lower.

Food varieties used in this article are Fast foods, potato, french fried in vegetable oil 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.

French fries

Pretzel

Contains more MagnesiumMagnesium	+20.7%
Contains more PotassiumPotassium	+159.6%
Contains less SodiumSodium	-83.1%

Contains more CalciumCalcium	+50%
Contains more IronIron	+465.4%
Contains more CopperCopper	+25.8%
Contains more ZincZinc	+108%
Contains more ManganeseManganese	+310.9%
Contains more SeleniumSelenium	+388.9%

~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.

French fries

Pretzel

Contains more Vitamin CVitamin C	+123.8%
Contains more Vitamin EVitamin E	+255.3%
Contains more Vitamin B5Vitamin B5	+80.1%
Contains more Vitamin B6Vitamin B6	+402.7%
Contains more Vitamin KVitamin K	+300%
Contains more CholineCholine	+24.7%

Contains more Vitamin B1Vitamin B1	+149.4%
Contains more Vitamin B2Vitamin B2	+751.3%
Contains more Vitamin B3Vitamin B3	+75.4%
Contains more FolateFolate	+453.3%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	0.81mg	4.58mg	47%
Sodium	210mg	1240mg	45%
Folate	30µg	166µg	34%
Manganese	0.247mg	1.015mg	33%
Starch		72.58g	30%
Polyunsaturated fat	5.398g	1.291g	27%
Vitamin B6	0.372mg	0.074mg	23%
Vitamin B2	0.039mg	0.332mg	23%
Vitamin B1	0.17mg	0.424mg	21%
Fats	14.73g	2.93g	18%
Vitamin B3	3.004mg	5.27mg	14%
Carbs	41.44g	80.39g	13%
Protein	3.43g	10.04g	13%
Monounsaturated fat	5.969g	0.727g	13%
Potassium	579mg	223mg	10%
Saturated fat	2.336g	0.391g	9%
Vitamin E	1.67mg	0.47mg	8%
Vitamin K	11.2µg	2.8µg	7%
Selenium	0.9µg	4.4µg	6%
Zinc	0.5mg	1.04mg	5%
Vitamin B5	0.58mg	0.322mg	5%
Calories	312kcal	384kcal	4%
Copper	0.124mg	0.156mg	4%
Vitamin C	4.7mg	2.1mg	3%
Fiber	3.8g	3.4g	2%
Calcium	18mg	27mg	1%
Choline	36.8mg	29.5mg	1%
Magnesium	35mg	29mg	1%
Net carbs	37.64g	76.99g	N/A
Sugar	0.3g	2.21g	N/A
Phosphorus	125mg	128mg	0%
Trans fat	0.06g	0.004g	N/A
Tryptophan		0.097mg	0%
Threonine		0.25mg	0%
Isoleucine		0.407mg	0%
Leucine		0.757mg	0%
Lysine		0.257mg	0%
Methionine		0.177mg	0%
Phenylalanine		0.52mg	0%
Valine		0.48mg	0%
Histidine		0.22mg	0%
Fructose		0.31g	0%
Omega-3 - ALA	0.407g	0.063g	N/A
Omega-3 - Eicosatrienoic acid	0.001g	0g	N/A
Omega-6 - Gamma-linoleic acid	0.029g	0.001g	N/A
Omega-6 - Eicosadienoic acid	0.007g	0g	N/A
Omega-6 - Linoleic acid	4.898g	1.223g	N/A