Groat vs. Pretzel — In-Depth Nutrition Comparison
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A recap on differences between groat and pretzel
- Groat is higher in copper, magnesium, phosphorus, fiber, vitamin B5, and manganese, yet pretzel is higher in folate, iron, and vitamin B1.
- Groat covers your daily copper needs 105% more than pretzel.
- Groat contains 8 times more magnesium than pretzel. While groat contains 231mg of magnesium, pretzel contains only 29mg.
- The amount of sodium in groat is lower.
- The glycemic index of groat is lower.
Food varieties used in this article are Buckwheat 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 | +696.6% |
| Contains more PotassiumPotassium | +106.3% |
| Contains more CopperCopper | +605.1% |
| Contains more ZincZinc | +130.8% |
| Contains more PhosphorusPhosphorus | +171.1% |
| Contains less SodiumSodium | -99.9% |
| Contains more ManganeseManganese | +28.1% |
| Contains more SeleniumSelenium | +88.6% |
| Contains more CalciumCalcium | +50% |
| Contains more IronIron | +108.2% |
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 B2Vitamin B2 | +28% |
| Contains more Vitamin B3Vitamin B3 | +33.2% |
| Contains more Vitamin B5Vitamin B5 | +282.9% |
| Contains more Vitamin B6Vitamin B6 | +183.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +319.8% |
| Contains more FolateFolate | +453.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 1.1mg | 0.156mg | 105% |
| Sodium | 1mg | 1240mg | 54% |
| Magnesium | 231mg | 29mg | 48% |
| Folate | 30µg | 166µg | 34% |
| Phosphorus | 347mg | 128mg | 31% |
| Iron | 2.2mg | 4.58mg | 30% |
| Starch | 72.58g | 30% | |
| Vitamin B1 | 0.101mg | 0.424mg | 27% |
| Fiber | 10g | 3.4g | 26% |
| Vitamin B5 | 1.233mg | 0.322mg | 18% |
| Manganese | 1.3mg | 1.015mg | 12% |
| Zinc | 2.4mg | 1.04mg | 12% |
| Vitamin B3 | 7.02mg | 5.27mg | 11% |
| Vitamin B6 | 0.21mg | 0.074mg | 10% |
| Potassium | 460mg | 223mg | 7% |
| Selenium | 8.3µg | 4.4µg | 7% |
| Vitamin B2 | 0.425mg | 0.332mg | 7% |
| Protein | 13.25g | 10.04g | 6% |
| Choline | 29.5mg | 5% | |
| Carbs | 71.5g | 80.39g | 3% |
| Vitamin E | 0.47mg | 3% | |
| Vitamin K | 2.8µg | 2% | |
| Saturated fat | 0.741g | 0.391g | 2% |
| Polyunsaturated fat | 1.039g | 1.291g | 2% |
| Calories | 343kcal | 384kcal | 2% |
| Vitamin C | 0mg | 2.1mg | 2% |
| Calcium | 18mg | 27mg | 1% |
| Monounsaturated fat | 1.04g | 0.727g | 1% |
| Fats | 3.4g | 2.93g | 1% |
| Net carbs | 61.5g | 76.99g | N/A |
| Sugar | 2.21g | N/A | |
| Trans fat | 0.004g | N/A | |
| Tryptophan | 0.192mg | 0.097mg | 0% |
| Threonine | 0.506mg | 0.25mg | 0% |
| Isoleucine | 0.498mg | 0.407mg | 0% |
| Leucine | 0.832mg | 0.757mg | 0% |
| Lysine | 0.672mg | 0.257mg | 0% |
| Methionine | 0.172mg | 0.177mg | 0% |
| Phenylalanine | 0.52mg | 0.52mg | 0% |
| Valine | 0.678mg | 0.48mg | 0% |
| Histidine | 0.309mg | 0.22mg | 0% |
| Fructose | 0.31g | 0% | |
| Omega-3 - ALA | 0.063g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.223g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +32% |
| Contains more FatsFats | +16% |
| Contains more WaterWater | +211.5% |
| Contains more CarbsCarbs | +12.4% |
| Contains more OtherOther | +67.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +43.1% |
| Contains less Sat. FatSaturated fat | -47.2% |
| Contains more Poly. FatPolyunsaturated fat | +24.3% |
