Graham cracker vs. Pretzel — In-Depth Nutrition Comparison
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Significant differences between graham cracker and pretzel
- Graham cracker has more vitamin K, phosphorus, vitamin E, and vitamin B6; however, pretzel is richer in folate, vitamin B1, iron, and vitamin B3.
- Pretzel covers your daily sodium needs 34% more than graham cracker.
- Pretzel has 5 times less vitamin K than graham cracker. Graham cracker has 14.3µg of vitamin K, while pretzel has 2.8µg.
- Pretzel contains less saturated fat.
Specific food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Snacks, pretzels, hard, plain, salted.
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.
| Contains more MagnesiumMagnesium | +37.9% |
| Contains more CalciumCalcium | +185.2% |
| Contains more PhosphorusPhosphorus | +44.5% |
| Contains less SodiumSodium | -63% |
| Contains more SeleniumSelenium | +43.2% |
| Contains more PotassiumPotassium | +31.2% |
| Contains more IronIron | +21.2% |
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 EVitamin E | +221.3% |
| Contains more Vitamin B5Vitamin B5 | +30.4% |
| Contains more Vitamin B6Vitamin B6 | +110.8% |
| Contains more Vitamin KVitamin K | +410.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +60% |
| Contains more Vitamin B3Vitamin B3 | +18.7% |
| Contains more FolateFolate | +82.4% |
| Contains more CholineCholine | +400% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 459mg | 1240mg | 34% |
| Polyunsaturated fat | 5.388g | 1.291g | 27% |
| Folate | 91µg | 166µg | 19% |
| Vitamin B1 | 0.265mg | 0.424mg | 13% |
| Fats | 10.6g | 2.93g | 12% |
| Starch | 46.56g | 72.58g | 11% |
| Iron | 3.78mg | 4.58mg | 10% |
| Vitamin K | 14.3µg | 2.8µg | 10% |
| Phosphorus | 185mg | 128mg | 8% |
| Vitamin E | 1.51mg | 0.47mg | 7% |
| Protein | 6.69g | 10.04g | 7% |
| Saturated fat | 1.633g | 0.391g | 6% |
| Vitamin B6 | 0.156mg | 0.074mg | 6% |
| Vitamin B3 | 4.439mg | 5.27mg | 5% |
| Calcium | 77mg | 27mg | 5% |
| Monounsaturated fat | 2.509g | 0.727g | 4% |
| Choline | 5.9mg | 29.5mg | 4% |
| Selenium | 6.3µg | 4.4µg | 3% |
| Magnesium | 40mg | 29mg | 3% |
| Calories | 430kcal | 384kcal | 2% |
| Vitamin B5 | 0.42mg | 0.322mg | 2% |
| Copper | 0.17mg | 0.156mg | 2% |
| Potassium | 170mg | 223mg | 2% |
| Vitamin C | 0mg | 2.1mg | 2% |
| Vitamin B2 | 0.317mg | 0.332mg | 1% |
| Fructose | 0.99g | 0.31g | 1% |
| Zinc | 0.96mg | 1.04mg | 1% |
| Carbs | 77.66g | 80.39g | 1% |
| Net carbs | 74.26g | 76.99g | N/A |
| Sugar | 24.85g | 2.21g | N/A |
| Fiber | 3.4g | 3.4g | 0% |
| Manganese | 1.019mg | 1.015mg | 0% |
| Trans fat | 0.055g | 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% | |
| Omega-3 - ALA | 0.599g | 0.063g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.024g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0.004g | 0g | N/A |
| Omega-6 - Linoleic acid | 4.735g | 1.223g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
10.04 g
Fats:
2.93 g
Carbs:
80.39 g
Water:
3.13 g
Other:
3.51 g
| Contains more FatsFats | +261.8% |
| Contains more ProteinProtein | +50.1% |
| Contains more OtherOther | +111.4% |
~equal in
Carbs
~80.39g
~equal in
Water
~3.13g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
Saturated fat:
Sat. Fat
0.391 g
Monounsaturated fat:
Mono. Fat
0.727 g
Polyunsaturated fat:
Poly. Fat
1.291 g
| Contains more Mono. FatMonounsaturated fat | +245.1% |
| Contains more Poly. FatPolyunsaturated fat | +317.4% |
| Contains less Sat. FatSaturated fat | -76.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
46.56 g
Sucrose:
22.82 g
Glucose:
1.04 g
Fructose:
0.99 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
72.58 g
Sucrose:
0 g
Glucose:
0.69 g
Fructose:
0.31 g
Lactose:
0 g
Maltose:
1.11 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +50.7% |
| Contains more FructoseFructose | +219.4% |
| Contains more StarchStarch | +55.9% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
