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Fruit leather vs. Pretzel — In-Depth Nutrition Comparison

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Significant differences between Fruit leather and Pretzel

  • Fruit leather has more Vitamin C, and Vitamin B6, however, Pretzel is richer in Iron, Folate, Manganese, Vitamin B3, Vitamin B1, Vitamin B2, and Phosphorus.
  • Fruit leather covers your daily Vitamin C needs 60% more than Pretzel.
  • Pretzel has 4 times less Vitamin B6 than Fruit leather. Fruit leather has 0.3mg of Vitamin B6, while Pretzel has 0.074mg.
  • Fruit leather contains less Sodium.

Specific food types used in this comparison are Snacks, fruit leather, pieces and Snacks, pretzels, hard, plain, salted.

Infographic

Fruit leather 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.
Contains less Sodium -67.5%
Contains more Calcium +50%
Contains more Iron +510.7%
Contains more Magnesium +107.1%
Contains more Phosphorus +433.3%
Contains more Potassium +36%
Contains more Zinc +447.4%
Contains more Manganese +451.6%
Contains more Selenium +63%
Equal in Copper - 0.156
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5.4% 28% 10% 10% 14% 53% 5.2% 57% 24% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8.1% 172% 21% 55% 20% 162% 28% 52% 132% 24%
Contains less Sodium -67.5%
Contains more Calcium +50%
Contains more Iron +510.7%
Contains more Magnesium +107.1%
Contains more Phosphorus +433.3%
Contains more Potassium +36%
Contains more Zinc +447.4%
Contains more Manganese +451.6%
Contains more Selenium +63%
Equal in Copper - 0.156

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 A +∞%
Contains more Vitamin E +19.1%
Contains more Vitamin C +2566.7%
Contains more Vitamin B6 +305.4%
Contains more Vitamin K +550%
Contains more Vitamin B1 +886%
Contains more Vitamin B2 +232%
Contains more Vitamin B3 +5170%
Contains more Folate +4050%
Contains more Choline +128.7%
Equal in Vitamin B5 - 0.322
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3.5% 11% 0% 187% 11% 23% 1.9% 19% 69% 3% 0% 7% 46%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 9.4% 0% 7% 106% 77% 99% 19% 17% 125% 0% 16% 7%
Contains more Vitamin A +∞%
Contains more Vitamin E +19.1%
Contains more Vitamin C +2566.7%
Contains more Vitamin B6 +305.4%
Contains more Vitamin K +550%
Contains more Vitamin B1 +886%
Contains more Vitamin B2 +232%
Contains more Vitamin B3 +5170%
Contains more Folate +4050%
Contains more Choline +128.7%
Equal in Vitamin B5 - 0.322

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +293%
Contains more Protein +904%
Contains more Other +192.5%
Equal in Fats - 2.93
Equal in Carbs - 80.39
3% 83% 12%
Protein: 1 g
Fats: 2.68 g
Carbs: 82.82 g
Water: 12.3 g
Other: 1.2 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 Water +293%
Contains more Protein +904%
Contains more Other +192.5%
Equal in Fats - 2.93
Equal in Carbs - 80.39

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +103.6%
Contains less Saturated Fat -39.8%
Contains more Polyunsaturated fat +134.7%
24% 55% 21%
Saturated Fat: 0.65 g
Monounsaturated Fat: 1.48 g
Polyunsaturated fat: 0.55 g
16% 30% 54%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g
Contains more Monounsaturated Fat +103.6%
Contains less Saturated Fat -39.8%
Contains more Polyunsaturated fat +134.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fruit leather Pretzel Opinion
Net carbs 82.82g 76.99g Fruit leather
Protein 1g 10.04g Pretzel
Fats 2.68g 2.93g Pretzel
Carbs 82.82g 80.39g Fruit leather
Calories 359kcal 384kcal Pretzel
Starch 72.58g Pretzel
Fructose 0.31g Pretzel
Sugar 57.58g 2.21g Pretzel
Fiber 0g 3.4g Pretzel
Calcium 18mg 27mg Pretzel
Iron 0.75mg 4.58mg Pretzel
Magnesium 14mg 29mg Pretzel
Phosphorus 24mg 128mg Pretzel
Potassium 164mg 223mg Pretzel
Sodium 403mg 1240mg Fruit leather
Zinc 0.19mg 1.04mg Pretzel
Copper 0.171mg 0.156mg Fruit leather
Manganese 0.184mg 1.015mg Pretzel
Selenium 2.7µg 4.4µg Pretzel
Vitamin A 58IU 0IU Fruit leather
Vitamin A RAE 6µg 0µg Fruit leather
Vitamin E 0.56mg 0.47mg Fruit leather
Vitamin C 56mg 2.1mg Fruit leather
Vitamin B1 0.043mg 0.424mg Pretzel
Vitamin B2 0.1mg 0.332mg Pretzel
Vitamin B3 0.1mg 5.27mg Pretzel
Vitamin B5 0.319mg 0.322mg Pretzel
Vitamin B6 0.3mg 0.074mg Fruit leather
Folate 4µg 166µg Pretzel
Choline 12.9mg 29.5mg Pretzel
Vitamin K 18.2µg 2.8µg Fruit leather
Tryptophan 0.097mg Pretzel
Threonine 0.25mg Pretzel
Isoleucine 0.407mg Pretzel
Leucine 0.757mg Pretzel
Lysine 0.257mg Pretzel
Methionine 0.177mg Pretzel
Phenylalanine 0.52mg Pretzel
Valine 0.48mg Pretzel
Histidine 0.22mg Pretzel
Trans Fat 0.004g Fruit leather
Saturated Fat 0.65g 0.391g Pretzel
Monounsaturated Fat 1.48g 0.727g Fruit leather
Polyunsaturated fat 0.55g 1.291g Pretzel
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
Fruit leather 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
29%
Fruit leather
37%
Pretzel
Minerals Daily Need Coverage Score
22%
Fruit leather
67%
Pretzel

Comparison summary

Which food is lower in Sugar?
Pretzel
Pretzel is lower in Sugar (difference - 55.37g)
Which food is lower in Saturated Fat?
Pretzel
Pretzel is lower in Saturated Fat (difference - 0.259g)
Which food is richer in minerals?
Pretzel
Pretzel is relatively richer in minerals
Which food contains less Sodium?
Fruit leather
Fruit leather contains less Sodium (difference - 837mg)
Which food is lower in glycemic index?
Fruit leather
Fruit leather is lower in glycemic index (difference - 56)
Which food is cheaper?
Fruit leather
Fruit leather is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Fruit leather - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167540/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.