Oatmeal vs. Pretzel — In-Depth Nutrition Comparison
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Significant differences between Oatmeal and Pretzel
- Oatmeal has more Iron, Vitamin B6, and Vitamin A RAE, however, Pretzel is richer in Folate, Manganese, Vitamin B3, Vitamin B1, Copper, and Vitamin B2.
- Pretzel covers your daily Sodium needs 52% more than Oatmeal.
- Oatmeal contains less Sodium.
Specific food types used in this comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Snacks, pretzels, hard, plain, salted.
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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 CalciumCalcium | +196.3% |
| Contains more IronIron | +30.1% |
| Contains less SodiumSodium | -96% |
| Contains more SeleniumSelenium | +13.6% |
| Contains more MagnesiumMagnesium | +11.5% |
| Contains more PotassiumPotassium | +265.6% |
| Contains more CopperCopper | +136.4% |
| Contains more ZincZinc | +67.7% |
| Contains more PhosphorusPhosphorus | +66.2% |
| Contains more ManganeseManganese | +81.9% |
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 AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +291.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin E Vitamin E | +571.4% |
| Contains more Vitamin B1Vitamin B1 | +63.1% |
| Contains more Vitamin B2Vitamin B2 | +54.4% |
| Contains more Vitamin B3Vitamin B3 | +74.2% |
| Contains more Vitamin KVitamin K | +600% |
| Contains more FolateFolate | +277.3% |
| Contains more CholineCholine | +527.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +2584.7% |
| Contains more ProteinProtein | +323.6% |
| Contains more FatsFats | +115.4% |
| Contains more CarbsCarbs | +588.9% |
| Contains more OtherOther | +515.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -42.2% |
| Contains more Mono. FatMonounsaturated Fat | +85.9% |
| Contains more Poly. FatPolyunsaturated fat | +203.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +599.9% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 68kcal | 384kcal |
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| Protein | 2.37g | 10.04g |
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| Fats | 1.36g | 2.93g |
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| Vitamin C | 0mg | 2.1mg |
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| Net carbs | 9.97g | 76.99g |
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| Carbs | 11.67g | 80.39g |
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| Magnesium | 26mg | 29mg |
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| Calcium | 80mg | 27mg |
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| Potassium | 61mg | 223mg |
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| Iron | 5.96mg | 4.58mg |
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| Sugar | 0.46g | 2.21g |
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| Fiber | 1.7g | 3.4g |
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| Copper | 0.066mg | 0.156mg |
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| Zinc | 0.62mg | 1.04mg |
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| Starch | 10.37g | 72.58g |
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| Phosphorus | 77mg | 128mg |
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| Sodium | 49mg | 1240mg |
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| Vitamin A | 433IU | 0IU |
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| Vitamin A RAE | 130µg | 0µg |
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| Vitamin E | 0.07mg | 0.47mg |
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| Manganese | 0.558mg | 1.015mg |
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| Selenium | 5µg | 4.4µg |
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| Vitamin B1 | 0.26mg | 0.424mg |
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| Vitamin B2 | 0.215mg | 0.332mg |
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| Vitamin B3 | 3.025mg | 5.27mg |
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| Vitamin B5 | 0.317mg | 0.322mg |
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| Vitamin B6 | 0.29mg | 0.074mg |
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| Vitamin K | 0.4µg | 2.8µg |
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| Folate | 44µg | 166µg |
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| Trans Fat | 0.003g | 0.004g |
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| Choline | 4.7mg | 29.5mg |
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| Saturated Fat | 0.226g | 0.391g |
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| Monounsaturated Fat | 0.391g | 0.727g |
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| Polyunsaturated fat | 0.426g | 1.291g |
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| Tryptophan | 0.04mg | 0.097mg |
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| Threonine | 0.083mg | 0.25mg |
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| Isoleucine | 0.105mg | 0.407mg |
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| Leucine | 0.2mg | 0.757mg |
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| Lysine | 0.135mg | 0.257mg |
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| Methionine | 0.04mg | 0.177mg |
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| Phenylalanine | 0.13mg | 0.52mg |
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| Valine | 0.151mg | 0.48mg |
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| Histidine | 0.057mg | 0.22mg |
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| Fructose | 0g | 0.31g |
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| Omega-3 - ALA | 0.063g |
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| Omega-6 - Gamma-linoleic acid | 0.001g |
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| Omega-6 - Linoleic acid | 1.223g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
25%
37%
Minerals Daily Need Coverage Score
45%
67%
Comparison summary
Which food is richer in minerals?
Pretzel is relatively richer in minerals
Which food is richer in vitamins?
Pretzel is relatively richer in vitamins
Which food is lower in Sugar?
Oatmeal is lower in Sugar (difference - 1.75g)
Which food contains less Sodium?
Oatmeal contains less Sodium (difference - 1191mg)
Which food is lower in Saturated Fat?
Oatmeal is lower in Saturated Fat (difference - 0.165g)
Which food is lower in glycemic index?
Oatmeal is lower in glycemic index (difference - 4)
Which food is cheaper?
Oatmeal is cheaper (difference - $2.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)