Pomegranate vs. Pretzel — In-Depth Nutrition Comparison

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Summary of differences between pomegranate and pretzel

Pomegranate has more vitamin K and vitamin C; however, pretzel is higher in iron, manganese, folate, vitamin B3, vitamin B1, vitamin B2, and phosphorus.
Pretzel covers your daily need for sodium, 54% more than pomegranate.
Pomegranate has 6 times more vitamin K than pretzel. While pomegranate has 16.4µg of vitamin K, pretzel has only 2.8µg.
Pomegranate has less sodium.

These are the specific foods used in this comparison Pomegranates, raw 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.

Pomegranate

Pretzel

Contains less SodiumSodium

-99.8%

Contains more MagnesiumMagnesium	+141.7%
Contains more CalciumCalcium	+170%
Contains more IronIron	+1426.7%
Contains more ZincZinc	+197.1%
Contains more PhosphorusPhosphorus	+255.6%
Contains more ManganeseManganese	+752.9%
Contains more SeleniumSelenium	+780%

~equal in Potassium ~223mg

~equal in Copper ~0.156mg

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.

Pomegranate

Pretzel

Contains more Vitamin CVitamin C	+385.7%
Contains more Vitamin EVitamin E	+27.7%
Contains more Vitamin B5Vitamin B5	+17.1%
Contains more Vitamin KVitamin K	+485.7%

Contains more Vitamin B1Vitamin B1	+532.8%
Contains more Vitamin B2Vitamin B2	+526.4%
Contains more Vitamin B3Vitamin B3	+1698.6%
Contains more FolateFolate	+336.8%
Contains more CholineCholine	+288.2%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.074mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Sodium	3mg	1240mg	54%
Iron	0.3mg	4.58mg	54%
Manganese	0.119mg	1.015mg	39%
Folate	38µg	166µg	32%
Vitamin B3	0.293mg	5.27mg	31%
Starch		72.58g	30%
Vitamin B1	0.067mg	0.424mg	30%
Vitamin B2	0.053mg	0.332mg	21%
Carbs	18.7g	80.39g	21%
Protein	1.67g	10.04g	17%
Calories	83kcal	384kcal	15%
Phosphorus	36mg	128mg	13%
Vitamin K	16.4µg	2.8µg	11%
Vitamin C	10.2mg	2.1mg	9%
Polyunsaturated fat	0.079g	1.291g	8%
Selenium	0.5µg	4.4µg	7%
Zinc	0.35mg	1.04mg	6%
Choline	7.6mg	29.5mg	4%
Magnesium	12mg	29mg	4%
Fats	1.17g	2.93g	3%
Monounsaturated fat	0.093g	0.727g	2%
Fiber	4g	3.4g	2%
Calcium	10mg	27mg	2%
Vitamin B5	0.377mg	0.322mg	1%
Vitamin E	0.6mg	0.47mg	1%
Saturated fat	0.12g	0.391g	1%
Net carbs	14.7g	76.99g	N/A
Potassium	236mg	223mg	0%
Sugar	13.67g	2.21g	N/A
Copper	0.158mg	0.156mg	0%
Vitamin B6	0.075mg	0.074mg	0%
Trans fat	0g	0.004g	N/A
Tryptophan		0.097mg	0%
Threonine		0.25mg	0%
Isoleucine		0.407mg	0%
Leucine		0.757mg	0%
Lysine		0.257mg	0%
Methionine		0.177mg	0%
Phenylalanine		0.52mg	0%
Valine		0.48mg	0%
Histidine		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