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Hazelnut vs. Pretzel — In-Depth Nutrition Comparison

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What are the differences between hazelnut and pretzel?

  • Hazelnut is higher in manganese, copper, vitamin E, vitamin B6, magnesium, fiber, and phosphorus, yet pretzel is higher in vitamin B3.
  • Hazelnut's daily need coverage for manganese is 224% more.
  • Hazelnut has 32 times more vitamin E than pretzel. While hazelnut has 15.03mg of vitamin E, pretzel has only 0.47mg.
  • The amount of saturated fat in pretzel is lower.
  • The glycemic index of hazelnut is lower.

We used Nuts, hazelnuts or filberts and Snacks, pretzels, hard, plain, salted types in this article.

Infographic

Hazelnut vs Pretzel infographic
Infographic link

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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 8.1% 20% 172% 52% 28% 55% 162% 132% 24%
Contains more MagnesiumMagnesium +462.1%
Contains more CalciumCalcium +322.2%
Contains more PotassiumPotassium +204.9%
Contains more CopperCopper +1005.8%
Contains more ZincZinc +135.6%
Contains more PhosphorusPhosphorus +126.6%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +508.4%
Contains more SeleniumSelenium +83.3%
~equal in Iron ~4.58mg

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 21% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
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 7% 0% 9.4% 0% 106% 77% 99% 19% 17% 0% 7% 125% 16%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3097.9%
Contains more Vitamin B1Vitamin B1 +51.7%
Contains more Vitamin B5Vitamin B5 +185.1%
Contains more Vitamin B6Vitamin B6 +660.8%
Contains more Vitamin KVitamin K +407.1%
Contains more CholineCholine +54.6%
Contains more Vitamin B2Vitamin B2 +193.8%
Contains more Vitamin B3Vitamin B3 +192.8%
Contains more FolateFolate +46.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
10% 3% 80% 3% 4%
Protein: 10.04 g
Fats: 2.93 g
Carbs: 80.39 g
Water: 3.13 g
Other: 3.51 g
Contains more ProteinProtein +48.9%
Contains more FatsFats +1973.4%
Contains more WaterWater +69.6%
Contains more CarbsCarbs +381.4%
Contains more OtherOther +53.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 g
16% 30% 54%
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 +6179.5%
Contains more Poly. FatPolyunsaturated fat +513.5%
Contains less Sat. FatSaturated fat -91.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
10% 87%
Starch: 0.48 g
Sucrose: 4.2 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
97%
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 StarchStarch +15020.8%
Contains more GlucoseGlucose +885.7%
Contains more FructoseFructose +342.9%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hazelnut Pretzel DV% diff.
Manganese 6.175mg 1.015mg 224%
Copper 1.725mg 0.156mg 174%
Monounsaturated fat 45.652g 0.727g 112%
Vitamin E 15.03mg 0.47mg 97%
Fats 60.75g 2.93g 89%
Sodium 0mg 1240mg 54%
Polyunsaturated fat 7.92g 1.291g 44%
Vitamin B6 0.563mg 0.074mg 38%
Magnesium 163mg 29mg 32%
Starch 0.48g 72.58g 30%
Fiber 9.7g 3.4g 25%
Phosphorus 290mg 128mg 23%
Vitamin B3 1.8mg 5.27mg 22%
Carbs 16.7g 80.39g 21%
Saturated fat 4.464g 0.391g 19%
Vitamin B1 0.643mg 0.424mg 18%
Vitamin B2 0.113mg 0.332mg 17%
Zinc 2.45mg 1.04mg 13%
Folate 113µg 166µg 13%
Potassium 680mg 223mg 13%
Vitamin B5 0.918mg 0.322mg 12%
Calories 628kcal 384kcal 12%
Protein 14.95g 10.04g 10%
Vitamin K 14.2µg 2.8µg 10%
Calcium 114mg 27mg 9%
Vitamin C 6.3mg 2.1mg 5%
Selenium 2.4µg 4.4µg 4%
Choline 45.6mg 29.5mg 3%
Iron 4.7mg 4.58mg 2%
Net carbs 7g 76.99g N/A
Sugar 4.34g 2.21g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0.004g N/A
Tryptophan 0.193mg 0.097mg 0%
Threonine 0.497mg 0.25mg 0%
Isoleucine 0.545mg 0.407mg 0%
Leucine 1.063mg 0.757mg 0%
Lysine 0.42mg 0.257mg 0%
Methionine 0.221mg 0.177mg 0%
Phenylalanine 0.663mg 0.52mg 0%
Valine 0.701mg 0.48mg 0%
Histidine 0.432mg 0.22mg 0%
Fructose 0.07g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut Pretzel
Low Calories diet ok
Low Fats diet ok
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
67%
Hazelnut
37%
Pretzel
Minerals Daily Need Coverage Score
197%
Hazelnut
67%
Pretzel

Comparison summary

Which food is lower in Sugar?
Pretzel
Pretzel is lower in Sugar (difference - 2.13g)
Which food is lower in Saturated fat?
Pretzel
Pretzel is lower in Saturated fat (difference - 4.073g)
Which food is cheaper?
Pretzel
Pretzel is cheaper (difference - $0.8)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 1240mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 68)
Which food is richer in minerals?
Hazelnut
Hazelnut is relatively richer in minerals
Which food is richer in vitamins?
Hazelnut
Hazelnut is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/nutrients
  2. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/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.