Popcorn vs. Pretzels — In-Depth Nutrition Comparison
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What are the main differences between Popcorn and Pretzels?
- Popcorn is richer in Fiber, Phosphorus, Magnesium, Zinc, and Iron, yet Pretzels are richer in Manganese, Folate, Selenium, and Vitamin B1.
- Pretzels' daily need coverage for Sodium is 74% higher.
- Popcorn has 5 times more Fiber than Pretzels. Popcorn has 14.5g of Fiber, while Pretzels have 2.8g.
- Popcorn contains less Sodium.
We used Snacks, popcorn, air-popped and Snacks, pretzels, hard, plain, made with unenriched flour, salted types in this comparison.
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 more MagnesiumMagnesium | +311.4% |
| Contains more PotassiumPotassium | +125.3% |
| Contains more IronIron | +91% |
| Contains more ZincZinc | +262.4% |
| Contains more PhosphorusPhosphorus | +216.8% |
| Contains less SodiumSodium | -99.5% |
| Contains more CalciumCalcium | +414.3% |
| Contains more ManganeseManganese | +60.7% |
| Contains more SeleniumSelenium | +∞% |
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 E Vitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +20.2% |
| Contains more Vitamin B5Vitamin B5 | +77.1% |
| Contains more Vitamin B6Vitamin B6 | +35.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +73.1% |
| Contains more Vitamin B2Vitamin B2 | +20.5% |
| Contains more FolateFolate | +167.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +42.2% |
| Contains more FatsFats | +29.7% |
| Contains more OtherOther | +245.1% |
~equal in
Carbs
~79.2g
~equal in
Water
~3.3g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -15.1% |
| Contains more Poly. FatPolyunsaturated fat | +90% |
| Contains more Mono. FatMonounsaturated Fat | +43.2% |
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 Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 387kcal | 381kcal |
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| Protein | 12.94g | 9.1g |
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| Fats | 4.54g | 3.5g |
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| Net carbs | 63.28g | 76.4g |
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| Carbs | 77.78g | 79.2g |
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| Magnesium | 144mg | 35mg |
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| Calcium | 7mg | 36mg |
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| Potassium | 329mg | 146mg |
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| Iron | 3.19mg | 1.67mg |
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| Sugar | 0.87g |
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| Fiber | 14.5g | 2.8g |
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| Copper | 0.262mg | 0.264mg |
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| Zinc | 3.08mg | 0.85mg |
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| Starch | 54.4g |
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| Phosphorus | 358mg | 113mg |
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| Sodium | 8mg | 1715mg |
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| Vitamin A | 196IU | 0IU |
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| Vitamin A RAE | 10µg | 0µg |
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| Vitamin E | 0.29mg |
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| Manganese | 1.113mg | 1.789mg |
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| Selenium | 0µg | 5.8µg |
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| Vitamin B1 | 0.104mg | 0.18mg |
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| Vitamin B2 | 0.083mg | 0.1mg |
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| Vitamin B3 | 2.308mg | 1.92mg |
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| Vitamin B5 | 0.51mg | 0.288mg |
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| Vitamin B6 | 0.157mg | 0.116mg |
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| Vitamin K | 1.2µg |
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| Folate | 31µg | 83µg |
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| Choline | 21.2mg |
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| Saturated Fat | 0.637g | 0.75g |
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| Monounsaturated Fat | 0.95g | 1.36g |
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| Polyunsaturated fat | 2.318g | 1.22g |
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| Tryptophan | 0.085mg | 0.109mg |
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| Threonine | 0.452mg | 0.259mg |
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| Isoleucine | 0.431mg | 0.345mg |
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| Leucine | 1.473mg | 0.636mg |
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| Lysine | 0.338mg | 0.221mg |
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| Methionine | 0.252mg | 0.164mg |
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| Phenylalanine | 0.59mg | 0.453mg |
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| Valine | 0.607mg | 0.392mg |
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| Histidine | 0.367mg | 0.201mg |
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| Fructose | 0.07g |
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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
16%
16%
Minerals Daily Need Coverage Score
72%
76%
Comparison summary
Which food is lower in Sugar?
Pretzels is lower in Sugar (difference - 0.87g)
Which food contains less Sodium?
Popcorn contains less Sodium (difference - 1707mg)
Which food is lower in Saturated Fat?
Popcorn is lower in Saturated Fat (difference - 0.113g)
Which food is lower in glycemic index?
Popcorn is lower in glycemic index (difference - 21)
Which food is richer in vitamins?
Popcorn is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.