Peanut butter vs. Pretzel — In-Depth Nutrition Comparison
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A recap on differences between Peanut butter and Pretzel
- Peanut butter is higher in Vitamin E , Vitamin B3, Magnesium, Phosphorus, Copper, Manganese, and Vitamin B6, yet Pretzel is higher in Iron.
- Peanut butter covers your daily Vitamin E needs 58% more than Pretzel.
- Peanut butter contains 26 times more Saturated Fat than Pretzel. While Peanut butter contains 10.325g of Saturated Fat, Pretzel contains only 0.391g.
Food varieties used in this article are Peanut butter, smooth style, without salt and Snacks, pretzels, hard, plain, salted.
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.
Contains
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Calcium
+81.5%
Contains
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Magnesium
+479.3%
Contains
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Phosphorus
+161.7%
Contains
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Potassium
+150.2%
Contains
less
Sodium
-98.6%
Contains
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Zinc
+141.3%
Contains
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Copper
+170.5%
Contains
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Manganese
+64%
Contains
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Iron
+163.2%
Equal in Selenium - 4.4
Contains
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Calcium
+81.5%
Contains
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Magnesium
+479.3%
Contains
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Phosphorus
+161.7%
Contains
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Potassium
+150.2%
Contains
less
Sodium
-98.6%
Contains
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Zinc
+141.3%
Contains
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Copper
+170.5%
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Manganese
+64%
Contains
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Iron
+163.2%
Equal in Selenium - 4.4
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
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Vitamin E
+1836.2%
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Vitamin B3
+148.8%
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Vitamin B5
+253.1%
Contains
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Vitamin B6
+495.9%
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Vitamin C
+∞%
Contains
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Vitamin B1
+182.7%
Contains
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Vitamin B2
+72.9%
Contains
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Folate
+90.8%
Contains
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Vitamin K
+833.3%
Contains
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Vitamin E
+1836.2%
Contains
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Vitamin B3
+148.8%
Contains
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Vitamin B5
+253.1%
Contains
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Vitamin B6
+495.9%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+182.7%
Contains
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Vitamin B2
+72.9%
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Folate
+90.8%
Contains
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Vitamin K
+833.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+121.2%
Contains
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Fats
+1652.9%
Contains
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Carbs
+260.3%
Contains
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Water
+154.5%
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Other
+21.5%
Protein:
22.21 g
Fats:
51.36 g
Carbs:
22.31 g
Water:
1.23 g
Other:
2.89 g
Protein:
10.04 g
Fats:
2.93 g
Carbs:
80.39 g
Water:
3.13 g
Other:
3.51 g
Contains
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Protein
+121.2%
Contains
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Fats
+1652.9%
Contains
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Carbs
+260.3%
Contains
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Water
+154.5%
Contains
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Other
+21.5%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+3468.2%
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Polyunsaturated fat
+871%
Contains
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Saturated Fat
-96.2%
Saturated Fat:
10.325 g
Monounsaturated Fat:
25.941 g
Polyunsaturated fat:
12.535 g
Saturated Fat:
0.391 g
Monounsaturated Fat:
0.727 g
Polyunsaturated fat:
1.291 g
Contains
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Monounsaturated Fat
+3468.2%
Contains
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Polyunsaturated fat
+871%
Contains
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Saturated Fat
-96.2%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Sucrose
+∞%
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Starch
+1938.8%
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Glucose
+430.8%
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Fructose
+158.3%
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Maltose
+∞%
Starch:
3.56 g
Sucrose:
10.25 g
Glucose:
0.13 g
Fructose:
0.12 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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
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Sucrose
+∞%
Contains
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Starch
+1938.8%
Contains
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Glucose
+430.8%
Contains
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Fructose
+158.3%
Contains
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Maltose
+∞%
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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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 17.31g | 76.99g |
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| Protein | 22.21g | 10.04g |
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| Fats | 51.36g | 2.93g |
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| Carbs | 22.31g | 80.39g |
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| Calories | 598kcal | 384kcal |
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| Starch | 3.56g | 72.58g |
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| Fructose | 0.12g | 0.31g |
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| Sugar | 10.49g | 2.21g |
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| Fiber | 5g | 3.4g |
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| Calcium | 49mg | 27mg |
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| Iron | 1.74mg | 4.58mg |
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| Magnesium | 168mg | 29mg |
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| Phosphorus | 335mg | 128mg |
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| Potassium | 558mg | 223mg |
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| Sodium | 17mg | 1240mg |
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| Zinc | 2.51mg | 1.04mg |
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| Copper | 0.422mg | 0.156mg |
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| Manganese | 1.665mg | 1.015mg |
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| Selenium | 4.1µg | 4.4µg |
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| Vitamin E | 9.1mg | 0.47mg |
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| Vitamin C | 0mg | 2.1mg |
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| Vitamin B1 | 0.15mg | 0.424mg |
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| Vitamin B2 | 0.192mg | 0.332mg |
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| Vitamin B3 | 13.112mg | 5.27mg |
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| Vitamin B5 | 1.137mg | 0.322mg |
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| Vitamin B6 | 0.441mg | 0.074mg |
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| Folate | 87µg | 166µg |
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| Vitamin K | 0.3µg | 2.8µg |
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| Tryptophan | 0.231mg | 0.097mg |
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| Threonine | 0.525mg | 0.25mg |
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| Isoleucine | 0.616mg | 0.407mg |
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| Leucine | 1.546mg | 0.757mg |
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| Lysine | 0.681mg | 0.257mg |
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| Methionine | 0.265mg | 0.177mg |
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| Phenylalanine | 1.202mg | 0.52mg |
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| Valine | 0.782mg | 0.48mg |
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| Histidine | 0.557mg | 0.22mg |
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| Trans Fat | 0.075g | 0.004g |
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| Saturated Fat | 10.325g | 0.391g |
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| Monounsaturated Fat | 25.941g | 0.727g |
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| Polyunsaturated fat | 12.535g | 1.291g |
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| Omega-6 - Eicosadienoic acid | 0.008g | 0g |
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| Omega-6 - Linoleic acid | 12.215g | 1.223g |
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| Omega-6 - Gamma-linoleic acid | 0.001g | 0.001g | |
| Omega-3 - ALA | 0.027g | 0.063g |
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| Omega-3 - Eicosatrienoic acid | 0.01g | 0g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
62%
39%
Minerals Daily Need Coverage Score
84%
67%
Comparison summary
Which food is lower in Sugar?
Pretzel is lower in Sugar (difference - 8.28g)
Which food is lower in Saturated Fat?
Pretzel is lower in Saturated Fat (difference - 9.934g)
Which food is cheaper?
Pretzel is cheaper (difference - $0.4)
Which food contains less Sodium?
Peanut butter contains less Sodium (difference - 1223mg)
Which food is lower in glycemic index?
Peanut butter is lower in glycemic index (difference - 69)
Which food is richer in minerals?
Peanut butter is relatively richer in minerals
Which food contains less Cholesterol?
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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.