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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, 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.

Infographic

Oatmeal vs Pretzel 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
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 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.
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% 26% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
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 AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +291.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.322mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 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
22% 37% 41%
Saturated Fat: Sat. Fat 0.226 g
Monounsaturated Fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 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 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
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 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 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.
Oatmeal Pretzel
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Pretzel Opinion
Calories 68kcal 384kcal Pretzel
Protein 2.37g 10.04g Pretzel
Fats 1.36g 2.93g Pretzel
Vitamin C 0mg 2.1mg Pretzel
Net carbs 9.97g 76.99g Pretzel
Carbs 11.67g 80.39g Pretzel
Magnesium 26mg 29mg Pretzel
Calcium 80mg 27mg Oatmeal
Potassium 61mg 223mg Pretzel
Iron 5.96mg 4.58mg Oatmeal
Sugar 0.46g 2.21g Oatmeal
Fiber 1.7g 3.4g Pretzel
Copper 0.066mg 0.156mg Pretzel
Zinc 0.62mg 1.04mg Pretzel
Starch 10.37g 72.58g Pretzel
Phosphorus 77mg 128mg Pretzel
Sodium 49mg 1240mg Oatmeal
Vitamin A 433IU 0IU Oatmeal
Vitamin A 130µg 0µg Oatmeal
Vitamin E 0.07mg 0.47mg Pretzel
Manganese 0.558mg 1.015mg Pretzel
Selenium 5µg 4.4µg Oatmeal
Vitamin B1 0.26mg 0.424mg Pretzel
Vitamin B2 0.215mg 0.332mg Pretzel
Vitamin B3 3.025mg 5.27mg Pretzel
Vitamin B5 0.317mg 0.322mg Pretzel
Vitamin B6 0.29mg 0.074mg Oatmeal
Vitamin K 0.4µg 2.8µg Pretzel
Folate 44µg 166µg Pretzel
Trans Fat 0.003g 0.004g Oatmeal
Choline 4.7mg 29.5mg Pretzel
Saturated Fat 0.226g 0.391g Oatmeal
Monounsaturated Fat 0.391g 0.727g Pretzel
Polyunsaturated fat 0.426g 1.291g Pretzel
Tryptophan 0.04mg 0.097mg Pretzel
Threonine 0.083mg 0.25mg Pretzel
Isoleucine 0.105mg 0.407mg Pretzel
Leucine 0.2mg 0.757mg Pretzel
Lysine 0.135mg 0.257mg Pretzel
Methionine 0.04mg 0.177mg Pretzel
Phenylalanine 0.13mg 0.52mg Pretzel
Valine 0.151mg 0.48mg Pretzel
Histidine 0.057mg 0.22mg Pretzel
Fructose 0g 0.31g Pretzel
Omega-3 - ALA 0.063g Pretzel
Omega-6 - Gamma-linoleic acid 0.001g Pretzel
Omega-6 - Linoleic acid 1.223g Pretzel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal 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
25%
Oatmeal
37%
Pretzel
Minerals Daily Need Coverage Score
45%
Oatmeal
67%
Pretzel

Comparison summary

Which food is richer in minerals?
Pretzel
Pretzel is relatively richer in minerals
Which food is richer in vitamins?
Pretzel
Pretzel is relatively richer in vitamins
Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 1.75g)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 1191mg)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 0.165g)
Which food is lower in glycemic index?
Oatmeal
Oatmeal is lower in glycemic index (difference - 4)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $2.4)
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.