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Granola vs. Pretzels — In-Depth Nutrition Comparison

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Differences between granola and pretzels

  • Pretzels contain less vitamin B12, vitamin B6, folate, zinc, vitamin B2, vitamin B3, vitamin B1, copper, and vitamin A than granola.
  • Granola's daily need coverage for vitamin B12 is 500% higher.
  • The amount of sodium in granola is lower.
  • Granola has a lower glycemic index. The glycemic index of granola is 53, while the glycemic index of pretzels is 83.

The food types used in this comparison are Cereals ready-to-eat, KELLOGG, KELLOGG'S Low Fat Granola without Raisins and Snacks, pretzels, hard, plain, made with unenriched flour, salted.

Infographic

Granola 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 49% 9.9% 19% 139% 200% 210% 98% 34% 0% 94%
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 more MagnesiumMagnesium +94.3%
Contains more PotassiumPotassium +47.3%
Contains more IronIron +121.6%
Contains more CopperCopper +127.3%
Contains more ZincZinc +805.9%
Contains more PhosphorusPhosphorus +101.8%
Contains less SodiumSodium -85%
Contains more SeleniumSelenium +198.3%
~equal in Calcium ~36mg

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.
Granola
12
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 20% 153% 49% 32% 190% 201% 191% 0% 942% 1500% 3.3% 612% 12%
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 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +322.2%
Contains more Vitamin B2Vitamin B2 +770%
Contains more Vitamin B3Vitamin B3 +431.3%
Contains more Vitamin B6Vitamin B6 +3417.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +883.1%
Contains more CholineCholine +∞%

All nutrients comparison - raw data values

Nutrient Granola Pretzels DV% diff.
Vitamin B12 12µg 0µg 500%
Vitamin B6 4.08mg 0.116mg 305%
Folate 816µg 83µg 183%
Manganese 1.789mg 78%
Sodium 257mg 1715mg 63%
Zinc 7.7mg 0.85mg 62%
Vitamin B2 0.87mg 0.1mg 59%
Vitamin B3 10.2mg 1.92mg 52%
Vitamin A 459µg 0µg 51%
Vitamin B1 0.76mg 0.18mg 48%
Copper 0.6mg 0.264mg 37%
Iron 3.7mg 1.67mg 25%
Selenium 17.3µg 5.8µg 21%
Fiber 7g 2.8g 17%
Vitamin E 2.43mg 16%
Phosphorus 228mg 113mg 16%
Vitamin D 2.1µg 11%
Vitamin D 82IU 10%
Magnesium 68mg 35mg 8%
Vitamin C 6mg 0mg 7%
Vitamin B5 0.288mg 6%
Choline 22.6mg 4%
Monounsaturated fat 2.5g 1.36g 3%
Saturated fat 1.39g 0.75g 3%
Polyunsaturated fat 1.6g 1.22g 3%
Fats 5.7g 3.5g 3%
Potassium 215mg 146mg 2%
Carbs 80.9g 79.2g 1%
Vitamin K 1.3µg 1%
Protein 8.7g 9.1g 1%
Calories 389kcal 381kcal 0%
Net carbs 73.9g 76.4g N/A
Calcium 33mg 36mg 0%
Sugar 28.3g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 6% 81% 4%
Protein: 8.7 g
Fats: 5.7 g
Carbs: 80.9 g
Water: 3.5 g
Other: 1.2 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 FatsFats +62.9%
Contains more OtherOther +308.3%
~equal in Protein ~9.1g
~equal in Carbs ~79.2g
~equal in Water ~3.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 46% 29%
Saturated fat: Sat. Fat 1.39 g
Monounsaturated fat: Mono. Fat 2.5 g
Polyunsaturated fat: Poly. Fat 1.6 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 +83.8%
Contains more Poly. FatPolyunsaturated fat +31.1%
Contains less Sat. FatSaturated fat -46%

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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. 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.