Granola bars vs. Pretzels — In-Depth Nutrition Comparison

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What are the differences between granola bars and pretzels?

Granola bars are higher in fats, phosphorus, selenium, iron, magnesium, copper, zinc, and vitamin B5, yet pretzels are higher in folate.
Pretzels' daily need coverage for sodium is 62% more.
Granola bars have 6 times more fats than pretzels. While granola bars have 19.8g of fats, pretzels have only 3.5g.
The amount of sodium in granola bars is lower.
The glycemic index of granola bars is lower.

We used Snacks, granola bars, hard, plain and Snacks, pretzels, hard, plain, made with unenriched flour, salted types in this article.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Granola bars

Pretzels

Contains more MagnesiumMagnesium	+177.1%
Contains more CalciumCalcium	+69.4%
Contains more PotassiumPotassium	+130.1%
Contains more IronIron	+76.6%
Contains more CopperCopper	+48.5%
Contains more ZincZinc	+138.8%
Contains more PhosphorusPhosphorus	+145.1%
Contains less SodiumSodium	-82.9%
Contains more SeleniumSelenium	+179.3%

~equal in Manganese ~1.789mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Granola bars

Pretzels

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+46.7%
Contains more Vitamin B2Vitamin B2	+19%
Contains more Vitamin B5Vitamin B5	+182.3%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B3Vitamin B3	+21.4%
Contains more Vitamin B6Vitamin B6	+36.5%
Contains more FolateFolate	+260.9%

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	12.05g	1.22g	72%
Sodium	294mg	1715mg	62%
Fats	19.8g	3.5g	25%
Phosphorus	277mg	113mg	23%
Selenium	16.2µg	5.8µg	19%
Iron	2.95mg	1.67mg	16%
Magnesium	97mg	35mg	15%
Folate	23µg	83µg	15%
Copper	0.392mg	0.264mg	14%
Vitamin E	2.09mg		14%
Vitamin K	14.6µg		12%
Zinc	2.03mg	0.85mg	11%
Vitamin B5	0.813mg	0.288mg	11%
Fiber	5.3g	2.8g	10%
Monounsaturated fat	4.38g	1.36g	8%
Vitamin B1	0.264mg	0.18mg	7%
Saturated fat	2.37g	0.75g	7%
Potassium	336mg	146mg	6%
Calories	471kcal	381kcal	5%
Carbs	64.4g	79.2g	5%
Choline	22mg		4%
Calcium	61mg	36mg	3%
Protein	10.1g	9.1g	2%
Vitamin B3	1.581mg	1.92mg	2%
Vitamin B6	0.085mg	0.116mg	2%
Vitamin C	0.9mg	0mg	1%
Manganese	1.777mg	1.789mg	1%
Vitamin B2	0.119mg	0.1mg	1%
Protein per 100 calories	2.1g	2.4g	N/A
Calories per 10 g protein	466kcal	419kcal	N/A
Weight per 100 calories	21g	26g	N/A
Unsaturated / Saturated Fat ratio	6.9	3.4	N/A
Net carbs	59.1g	76.4g	N/A
Sugar	28.57g		N/A
Vitamin A	2µg	0µg	0%
Tryptophan	0.177mg	0.109mg	0%
Threonine	0.264mg	0.259mg	0%
Isoleucine	0.352mg	0.345mg	0%
Leucine	0.724mg	0.636mg	0%
Lysine	0.4mg	0.221mg	0%
Methionine	0.177mg	0.164mg	0%
Phenylalanine	0.479mg	0.453mg	0%
Valine	0.508mg	0.392mg	0%
Histidine	0.216mg	0.201mg	0%