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  6. Orange juice vs. Pretzel

Orange juice vs. Pretzel — In-Depth Nutrition Comparison

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Summary of differences between orange juice and pretzel

  • Orange juice has more vitamin C; however, pretzel is higher in iron, manganese, folate, vitamin B3, vitamin B1, vitamin B2, phosphorus, and fiber.
  • Pretzel covers your daily need for iron, 55% more than orange juice.
  • Orange juice has 24 times more vitamin C than pretzel. While orange juice has 50mg of vitamin C, pretzel has only 2.1mg.
  • Orange juice has less sodium.
  • The glycemic index of pretzel is higher.

These are the specific foods used in this comparison Orange juice, raw and Snacks, pretzels, hard, plain, salted.

Infographic

Orange juice 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
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 less SodiumSodium -99.9%
Contains more MagnesiumMagnesium +163.6%
Contains more CalciumCalcium +145.5%
Contains more PotassiumPotassium +11.5%
Contains more IronIron +2190%
Contains more CopperCopper +254.5%
Contains more ZincZinc +1980%
Contains more PhosphorusPhosphorus +652.9%
Contains more ManganeseManganese +7150%
Contains more SeleniumSelenium +4300%

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
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 +2281%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1075%
Contains more Vitamin B1Vitamin B1 +371.1%
Contains more Vitamin B2Vitamin B2 +1006.7%
Contains more Vitamin B3Vitamin B3 +1217.5%
Contains more Vitamin B5Vitamin B5 +69.5%
Contains more Vitamin B6Vitamin B6 +85%
Contains more Vitamin KVitamin K +2700%
Contains more FolateFolate +453.3%
Contains more CholineCholine +375.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 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 +2721.1%
Contains more ProteinProtein +1334.3%
Contains more FatsFats +1365%
Contains more CarbsCarbs +673%
Contains more OtherOther +777.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 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 -93.9%
Contains more Mono. FatMonounsaturated fat +1919.4%
Contains more Poly. FatPolyunsaturated fat +3127.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Orange juice Pretzel
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins 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 Orange juice Pretzel DV% diff.
Iron 0.2mg 4.58mg 55%
Sodium 1mg 1240mg 54%
Vitamin C 50mg 2.1mg 53%
Manganese 0.014mg 1.015mg 44%
Folate 30µg 166µg 34%
Vitamin B3 0.4mg 5.27mg 30%
Starch 72.58g 30%
Vitamin B1 0.09mg 0.424mg 28%
Carbs 10.4g 80.39g 23%
Vitamin B2 0.03mg 0.332mg 23%
Protein 0.7g 10.04g 19%
Calories 45kcal 384kcal 17%
Phosphorus 17mg 128mg 16%
Fiber 0.2g 3.4g 13%
Copper 0.044mg 0.156mg 12%
Zinc 0.05mg 1.04mg 9%
Selenium 0.1µg 4.4µg 8%
Polyunsaturated fat 0.04g 1.291g 8%
Fats 0.2g 2.93g 4%
Magnesium 11mg 29mg 4%
Choline 6.2mg 29.5mg 4%
Vitamin B5 0.19mg 0.322mg 3%
Vitamin B6 0.04mg 0.074mg 3%
Vitamin E 0.04mg 0.47mg 3%
Calcium 11mg 27mg 2%
Vitamin K 0.1µg 2.8µg 2%
Saturated fat 0.024g 0.391g 2%
Monounsaturated fat 0.036g 0.727g 2%
Potassium 200mg 223mg 1%
Vitamin A 10µg 0µg 1%
Net carbs 10.2g 76.99g N/A
Sugar 8.4g 2.21g N/A
Trans fat 0g 0.004g N/A
Tryptophan 0.002mg 0.097mg 0%
Threonine 0.008mg 0.25mg 0%
Isoleucine 0.008mg 0.407mg 0%
Leucine 0.013mg 0.757mg 0%
Lysine 0.009mg 0.257mg 0%
Methionine 0.003mg 0.177mg 0%
Phenylalanine 0.009mg 0.52mg 0%
Valine 0.011mg 0.48mg 0%
Histidine 0.003mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange juice 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
20%
Orange juice
37%
Pretzel
Minerals Daily Need Coverage Score
6%
Orange juice
67%
Pretzel

Comparison summary

Which food is richer in minerals?
Pretzel
Pretzel is relatively richer in minerals
Which food is lower in Sugar?
Pretzel
Pretzel is lower in Sugar (difference - 6.19g)
Which food is richer in vitamins?
Pretzel
Pretzel is relatively richer in vitamins
Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 1239mg)
Which food is lower in Saturated fat?
Orange juice
Orange juice is lower in Saturated fat (difference - 0.367g)
Which food is lower in glycemic index?
Orange juice
Orange juice is lower in glycemic index (difference - 33)
Which food is cheaper?
Orange juice
Orange juice 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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.