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  6. Bran raw vs. Pretzel

Bran raw vs. Pretzel — In-Depth Nutrition Comparison

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Significant differences between bran raw and pretzel

  • Bran raw has more manganese, phosphorus, selenium, vitamin B1, magnesium, fiber, and copper; however, pretzel is richer in folate and vitamin B3.
  • Bran raw covers your daily manganese needs 201% more than pretzel.
  • Pretzel has 10 times less selenium than bran raw. Bran raw has 45.2µg of selenium, while pretzel has 4.4µg.
  • Bran raw contains less sodium.
  • Pretzel has a higher glycemic index. The glycemic index of pretzel is 83, while the glycemic index of bran raw is 56.

Specific food types used in this comparison are Oat bran, raw and Snacks, pretzels, hard, plain, salted.

Infographic

Bran raw 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
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 +710.3%
Contains more CalciumCalcium +114.8%
Contains more PotassiumPotassium +153.8%
Contains more IronIron +18.1%
Contains more CopperCopper +158.3%
Contains more ZincZinc +199%
Contains more PhosphorusPhosphorus +473.4%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +454.7%
Contains more SeleniumSelenium +927.3%

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 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
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 +114.9%
Contains more Vitamin B1Vitamin B1 +175.9%
Contains more Vitamin B5Vitamin B5 +364%
Contains more Vitamin B6Vitamin B6 +123%
Contains more Vitamin KVitamin K +14.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +50.9%
Contains more Vitamin B3Vitamin B3 +464.2%
Contains more FolateFolate +219.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~29.5mg

All nutrients comparison - raw data values

Nutrient Bran raw Pretzel DV% diff.
Manganese 5.63mg 1.015mg 201%
Phosphorus 734mg 128mg 87%
Selenium 45.2µg 4.4µg 74%
Vitamin B1 1.17mg 0.424mg 62%
Sodium 4mg 1240mg 54%
Magnesium 235mg 29mg 49%
Fiber 15.4g 3.4g 48%
Starch 72.58g 30%
Folate 52µg 166µg 29%
Copper 0.403mg 0.156mg 27%
Vitamin B3 0.934mg 5.27mg 27%
Vitamin B5 1.494mg 0.322mg 23%
Zinc 3.11mg 1.04mg 19%
Protein 17.3g 10.04g 15%
Potassium 566mg 223mg 10%
Polyunsaturated fat 2.766g 1.291g 10%
Iron 5.41mg 4.58mg 10%
Vitamin B2 0.22mg 0.332mg 9%
Vitamin B6 0.165mg 0.074mg 7%
Calories 246kcal 384kcal 7%
Fats 7.03g 2.93g 6%
Carbs 66.22g 80.39g 5%
Vitamin E 1.01mg 0.47mg 4%
Saturated fat 1.328g 0.391g 4%
Monounsaturated fat 2.376g 0.727g 4%
Calcium 58mg 27mg 3%
Vitamin C 0mg 2.1mg 2%
Net carbs 50.82g 76.99g N/A
Sugar 1.45g 2.21g N/A
Vitamin K 3.2µg 2.8µg 0%
Trans fat 0.004g N/A
Choline 32.2mg 29.5mg 0%
Tryptophan 0.335mg 0.097mg 0%
Threonine 0.502mg 0.25mg 0%
Isoleucine 0.668mg 0.407mg 0%
Leucine 1.374mg 0.757mg 0%
Lysine 0.76mg 0.257mg 0%
Methionine 0.335mg 0.177mg 0%
Phenylalanine 0.908mg 0.52mg 0%
Valine 0.964mg 0.48mg 0%
Histidine 0.41mg 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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 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 +72.3%
Contains more FatsFats +139.9%
Contains more WaterWater +109.3%
Contains more CarbsCarbs +21.4%
Contains more OtherOther +21%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 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 +226.8%
Contains more Poly. FatPolyunsaturated fat +114.3%
Contains less Sat. FatSaturated fat -70.6%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.