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Macadamia vs. Pretzel — In-Depth Nutrition Comparison

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How are macadamia and pretzel different?

  • Macadamia is richer in manganese, copper, vitamin B1, magnesium, fiber, and vitamin B6, while pretzel is higher in folate and vitamin B3.
  • Macadamia covers your daily need for manganese, 135% more than pretzel.
  • Macadamia contains 31 times more saturated fat than pretzel. Macadamia contains 12.061g of saturated fat, while pretzel contains 0.391g.
  • Pretzel has a higher glycemic index (83) than macadamia (10).

Nuts, macadamia nuts, raw and Snacks, pretzels, hard, plain, salted types were used in this article.

Infographic

Macadamia 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 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
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 +348.3%
Contains more CalciumCalcium +214.8%
Contains more PotassiumPotassium +65%
Contains more CopperCopper +384.6%
Contains more ZincZinc +25%
Contains more PhosphorusPhosphorus +46.9%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +307%
Contains more IronIron +24.1%
Contains more SeleniumSelenium +22.2%

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.
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 4% 0% 11% 0% 299% 37% 46% 45% 63% 0% 0% 8.3% 0%
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 EVitamin E +14.9%
Contains more Vitamin B1Vitamin B1 +181.8%
Contains more Vitamin B5Vitamin B5 +135.4%
Contains more Vitamin B6Vitamin B6 +271.6%
Contains more Vitamin CVitamin C +75%
Contains more Vitamin B2Vitamin B2 +104.9%
Contains more Vitamin B3Vitamin B3 +113.1%
Contains more FolateFolate +1409.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 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 FatsFats +2486%
Contains more ProteinProtein +26.9%
Contains more CarbsCarbs +481.7%
Contains more WaterWater +130.1%
Contains more OtherOther +207.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 81% 2%
Saturated fat: Sat. Fat 12.061 g
Monounsaturated fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 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 +7998.6%
Contains more Poly. FatPolyunsaturated fat +16.3%
Contains less Sat. FatSaturated fat -96.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
19% 79%
Starch: 1.05 g
Sucrose: 4.43 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 +6812.4%
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.
Macadamia 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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Macadamia Pretzel DV% diff.
Monounsaturated fat 58.877g 0.727g 145%
Manganese 4.131mg 1.015mg 135%
Fats 75.77g 2.93g 112%
Copper 0.756mg 0.156mg 67%
Vitamin B1 1.195mg 0.424mg 64%
Sodium 5mg 1240mg 54%
Saturated fat 12.061g 0.391g 53%
Folate 11µg 166µg 39%
Starch 1.05g 72.58g 29%
Magnesium 130mg 29mg 24%
Carbs 13.82g 80.39g 22%
Fiber 8.6g 3.4g 21%
Calories 718kcal 384kcal 17%
Vitamin B3 2.473mg 5.27mg 17%
Vitamin B6 0.275mg 0.074mg 15%
Vitamin B2 0.162mg 0.332mg 13%
Iron 3.69mg 4.58mg 11%
Vitamin B5 0.758mg 0.322mg 9%
Phosphorus 188mg 128mg 9%
Calcium 85mg 27mg 6%
Choline 29.5mg 5%
Potassium 368mg 223mg 4%
Protein 7.91g 10.04g 4%
Zinc 1.3mg 1.04mg 2%
Vitamin K 2.8µg 2%
Polyunsaturated fat 1.502g 1.291g 1%
Vitamin C 1.2mg 2.1mg 1%
Selenium 3.6µg 4.4µg 1%
Net carbs 5.22g 76.99g N/A
Sugar 4.57g 2.21g N/A
Vitamin E 0.54mg 0.47mg 0%
Trans fat 0.004g N/A
Tryptophan 0.067mg 0.097mg 0%
Threonine 0.37mg 0.25mg 0%
Isoleucine 0.314mg 0.407mg 0%
Leucine 0.602mg 0.757mg 0%
Lysine 0.018mg 0.257mg 0%
Methionine 0.023mg 0.177mg 0%
Phenylalanine 0.665mg 0.52mg 0%
Valine 0.363mg 0.48mg 0%
Histidine 0.195mg 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
Macadamia 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
40%
Macadamia
37%
Pretzel
Minerals Daily Need Coverage Score
122%
Macadamia
67%
Pretzel

Comparison summary

Which food is lower in Sugar?
Pretzel
Pretzel is lower in Sugar (difference - 2.36g)
Which food is lower in Saturated fat?
Pretzel
Pretzel is lower in Saturated fat (difference - 11.67g)
Which food is cheaper?
Pretzel
Pretzel is cheaper (difference - $0.6)
Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 1235mg)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 73)
Which food is richer in minerals?
Macadamia
Macadamia is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.