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Fruit roll ups vs. Pretzels — In-Depth Nutrition Comparison

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Differences between fruit roll ups and pretzels

  • Fruit roll ups have more vitamin C, while pretzels have more polyunsaturated fat.
  • Fruit roll ups' daily need coverage for vitamin C is 133% higher.
  • Pretzels have a lower glycemic index. The glycemic index of pretzels is 83, while the glycemic index of fruit roll ups is 99.

The food types used in this comparison are Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C and Snacks, pretzels, hard, plain, made with unenriched flour, salted.

Infographic

Fruit roll ups vs Pretzels infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 41% 0% 17%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 11% 13% 63% 88% 23% 48% 224% 233% 32%
Contains less SodiumSodium -81.5%
Contains more SeleniumSelenium +81.3%

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.
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 400% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 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 0% 0% 0% 0% 45% 23% 36% 17% 27% 0% 0% 62% 0%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 85% 10%
Protein: 0.1 g
Fats: 3.5 g
Carbs: 85.2 g
Water: 10.2 g
Other: 1 g
9% 4% 79% 3% 5%
Protein: 9.1 g
Fats: 3.5 g
Carbs: 79.2 g
Water: 3.3 g
Other: 4.9 g
Contains more WaterWater +209.1%
Contains more ProteinProtein +9000%
Contains more OtherOther +390%
~equal in Fats ~3.5g
~equal in Carbs ~79.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 61% 3%
Saturated fat: Sat. Fat 0.99 g
Monounsaturated fat: Mono. Fat 1.724 g
Polyunsaturated fat: Poly. Fat 0.093 g
23% 41% 37%
Saturated fat: Sat. Fat 0.75 g
Monounsaturated fat: Mono. Fat 1.36 g
Polyunsaturated fat: Poly. Fat 1.22 g
Contains more Mono. FatMonounsaturated fat +26.8%
Contains less Sat. FatSaturated fat -24.2%
Contains more Poly. FatPolyunsaturated fat +1211.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fruit roll ups Pretzels DV% diff.
Vitamin C 120mg 0mg 133%
Manganese 1.789mg 78%
Sodium 317mg 1715mg 61%
Copper 0.264mg 29%
Folate 83µg 21%
Iron 1.67mg 21%
Protein 0.1g 9.1g 18%
Phosphorus 113mg 16%
Vitamin B1 0.18mg 15%
Vitamin B3 1.92mg 12%
Fiber 2.8g 11%
Vitamin B6 0.116mg 9%
Zinc 0.85mg 8%
Magnesium 35mg 8%
Vitamin B2 0.1mg 8%
Polyunsaturated fat 0.093g 1.22g 8%
Vitamin B5 0.288mg 6%
Selenium 3.2µg 5.8µg 5%
Potassium 146mg 4%
Calcium 36mg 4%
Carbs 85.2g 79.2g 2%
Saturated fat 0.99g 0.75g 1%
Monounsaturated fat 1.724g 1.36g 1%
Calories 373kcal 381kcal 0%
Fats 3.5g 3.5g 0%
Net carbs 85.2g 76.4g N/A
Sugar 38.7g N/A
Tryptophan 0.109mg 0%
Threonine 0.259mg 0%
Isoleucine 0.345mg 0%
Leucine 0.636mg 0%
Lysine 0.221mg 0%
Methionine 0.164mg 0%
Phenylalanine 0.453mg 0%
Valine 0.392mg 0%
Histidine 0.201mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fruit roll ups Pretzels
Low Calories diet ok
Low Fats diet Equal
Low Carbs 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
31%
Fruit roll ups
16%
Pretzels
Minerals Daily Need Coverage Score
6%
Fruit roll ups
76%
Pretzels

Comparison summary

Which food is lower in Sugar?
Pretzels
Pretzels is lower in Sugar (difference - 38.7g)
Which food is lower in Saturated fat?
Pretzels
Pretzels is lower in Saturated fat (difference - 0.24g)
Which food is lower in glycemic index?
Pretzels
Pretzels is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Pretzels
Pretzels is relatively richer in minerals
Which food is richer in vitamins?
Pretzels
Pretzels is relatively richer in vitamins
Which food is lower in Cholesterol?
Fruit roll ups
Fruit roll ups is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Fruit roll ups
Fruit roll ups contains less Sodium (difference - 1398mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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 roll ups - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168808/nutrients
  2. Pretzels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170650/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.