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Pork vs. Pretzel — In-Depth Nutrition Comparison

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How are pork and pretzel different?

  • Pork is higher in selenium, vitamin B1, vitamin B6, and vitamin B12; however, pretzel is richer in iron, manganese, and folate.
  • Daily need coverage for selenium for pork is 74% higher.
  • Pretzel has less cholesterol.
  • Pork has a lower glycemic index (0) than pretzel (83).

Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled and Snacks, pretzels, hard, plain, salted are the varieties used in this article.

Infographic

Pork 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.
Pork
Pork
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
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 PotassiumPotassium +89.7%
Contains more ZincZinc +129.8%
Contains more PhosphorusPhosphorus +92.2%
Contains less SodiumSodium -95%
Contains more SeleniumSelenium +929.5%
Contains more CalciumCalcium +42.1%
Contains more IronIron +426.4%
Contains more CopperCopper +113.7%
Contains more ManganeseManganese +11177.8%
~equal in Magnesium ~29mg

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.
Pork
Pork
7
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 2% 0.67% 5.8% 20% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +106.8%
Contains more Vitamin B5Vitamin B5 +116.8%
Contains more Vitamin B6Vitamin B6 +527%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +218.3%
Contains more Vitamin CVitamin C +250%
Contains more Vitamin EVitamin E +62.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3220%
~equal in Vitamin B2 ~0.332mg
~equal in Vitamin B3 ~5.27mg

All nutrients comparison - raw data values

Nutrient Pork Pretzel DV% diff.
Selenium 45.3µg 4.4µg 74%
Sodium 62mg 1240mg 51%
Iron 0.87mg 4.58mg 46%
Manganese 0.009mg 1.015mg 44%
Folate 5µg 166µg 40%
Vitamin B1 0.877mg 0.424mg 38%
Protein 27.32g 10.04g 35%
Vitamin B6 0.464mg 0.074mg 30%
Starch 72.58g 30%
Vitamin B12 0.7µg 0µg 29%
Carbs 0g 80.39g 27%
Cholesterol 80mg 0mg 27%
Saturated fat 5.23g 0.391g 22%
Phosphorus 246mg 128mg 17%
Fats 13.92g 2.93g 17%
Monounsaturated fat 6.19g 0.727g 14%
Fiber 0g 3.4g 14%
Choline 93.9mg 29.5mg 12%
Zinc 2.39mg 1.04mg 12%
Copper 0.073mg 0.156mg 9%
Vitamin B5 0.698mg 0.322mg 8%
Vitamin D 1.3µg 0µg 7%
Vitamin D 53IU 0IU 7%
Calories 242kcal 384kcal 7%
Potassium 423mg 223mg 6%
Vitamin K 0µg 2.8µg 2%
Vitamin C 0.6mg 2.1mg 2%
Polyunsaturated fat 1.2g 1.291g 1%
Vitamin B2 0.321mg 0.332mg 1%
Vitamin B3 5.037mg 5.27mg 1%
Vitamin E 0.29mg 0.47mg 1%
Calcium 19mg 27mg 1%
Net carbs 0g 76.99g N/A
Magnesium 28mg 29mg 0%
Sugar 0g 2.21g N/A
Vitamin A 2µg 0µg 0%
Trans fat 0.004g N/A
Tryptophan 0.338mg 0.097mg 0%
Threonine 1.234mg 0.25mg 0%
Isoleucine 1.26mg 0.407mg 0%
Leucine 2.177mg 0.757mg 0%
Lysine 2.446mg 0.257mg 0%
Methionine 0.712mg 0.177mg 0%
Phenylalanine 1.086mg 0.52mg 0%
Valine 1.473mg 0.48mg 0%
Histidine 1.067mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork
Pork
3
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 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 ProteinProtein +172.1%
Contains more FatsFats +375.1%
Contains more WaterWater +1748.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +294.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork
Pork
1
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 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 more Mono. FatMonounsaturated fat +751.4%
Contains less Sat. FatSaturated fat -92.5%
~equal in Polyunsaturated fat ~1.291g

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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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.