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Potato vs. Pretzel — In-Depth Nutrition Comparison

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How are Potato and Pretzel different?

  • Potato is higher in Vitamin C, and Vitamin B6, however, Pretzel is richer in Iron, Folate, Manganese, Vitamin B1, Vitamin B3, Vitamin B2, and Phosphorus.
  • Daily need coverage for Sodium from Pretzel is 54% higher.
  • Potato contains 9 times more Vitamin C than Pretzel. While Potato contains 19.7mg of Vitamin C, Pretzel contains only 2.1mg.
  • Potato has less Sodium.

Potatoes, flesh and skin, raw and Snacks, pretzels, hard, plain, salted are the varieties used in this article.

Infographic

Potato 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.
Potato
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
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 +90.6%
Contains less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +26.1%
Contains more CalciumCalcium +125%
Contains more IronIron +465.4%
Contains more CopperCopper +41.8%
Contains more ZincZinc +246.7%
Contains more PhosphorusPhosphorus +124.6%
Contains more ManganeseManganese +407.5%
Contains more SeleniumSelenium +1000%

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.
Potato
3
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 66% 0.12% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
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 +838.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +302.7%
Contains more Vitamin EVitamin E +4600%
Contains more Vitamin B1Vitamin B1 +423.5%
Contains more Vitamin B2Vitamin B2 +937.5%
Contains more Vitamin B3Vitamin B3 +396.7%
Contains more Vitamin KVitamin K +40%
Contains more FolateFolate +1006.7%
Contains more CholineCholine +143.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.322mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
1
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 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 +2431.9%
Contains more ProteinProtein +389.8%
Contains more FatsFats +3155.6%
Contains more CarbsCarbs +359.6%
Contains more OtherOther +213.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
1
36% 3% 61%
Saturated Fat: Sat. Fat 0.025 g
Monounsaturated Fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 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 -93.6%
Contains more Mono. FatMonounsaturated Fat +36250%
Contains more Poly. FatPolyunsaturated fat +2973.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Potato
1
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
97%
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 more SucroseSucrose +∞%
Contains more StarchStarch +374.7%
Contains more GlucoseGlucose +122.6%
Contains more FructoseFructose +19.2%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Potato Pretzel
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Potato Pretzel Opinion
Calories 77kcal 384kcal Pretzel
Protein 2.05g 10.04g Pretzel
Fats 0.09g 2.93g Pretzel
Vitamin C 19.7mg 2.1mg Potato
Net carbs 15.39g 76.99g Pretzel
Carbs 17.49g 80.39g Pretzel
Magnesium 23mg 29mg Pretzel
Calcium 12mg 27mg Pretzel
Potassium 425mg 223mg Potato
Iron 0.81mg 4.58mg Pretzel
Sugar 0.82g 2.21g Potato
Fiber 2.1g 3.4g Pretzel
Copper 0.11mg 0.156mg Pretzel
Zinc 0.3mg 1.04mg Pretzel
Starch 15.29g 72.58g Pretzel
Phosphorus 57mg 128mg Pretzel
Sodium 6mg 1240mg Potato
Vitamin A 2IU 0IU Potato
Vitamin E 0.01mg 0.47mg Pretzel
Manganese 0.2mg 1.015mg Pretzel
Selenium 0.4µg 4.4µg Pretzel
Vitamin B1 0.081mg 0.424mg Pretzel
Vitamin B2 0.032mg 0.332mg Pretzel
Vitamin B3 1.061mg 5.27mg Pretzel
Vitamin B5 0.295mg 0.322mg Pretzel
Vitamin B6 0.298mg 0.074mg Potato
Vitamin K 2µg 2.8µg Pretzel
Folate 15µg 166µg Pretzel
Trans Fat 0g 0.004g Potato
Choline 12.1mg 29.5mg Pretzel
Saturated Fat 0.025g 0.391g Potato
Monounsaturated Fat 0.002g 0.727g Pretzel
Polyunsaturated fat 0.042g 1.291g Pretzel
Tryptophan 0.021mg 0.097mg Pretzel
Threonine 0.067mg 0.25mg Pretzel
Isoleucine 0.066mg 0.407mg Pretzel
Leucine 0.098mg 0.757mg Pretzel
Lysine 0.107mg 0.257mg Pretzel
Methionine 0.032mg 0.177mg Pretzel
Phenylalanine 0.081mg 0.52mg Pretzel
Valine 0.103mg 0.48mg Pretzel
Histidine 0.035mg 0.22mg Pretzel
Fructose 0.26g 0.31g Pretzel
Omega-3 - ALA 0.063g Pretzel
Omega-6 - Gamma-linoleic acid 0.001g Pretzel
Omega-6 - Linoleic acid 1.223g Pretzel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Pretzel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
17%
Potato
37%
Pretzel
Minerals Daily Need Coverage Score
19%
Potato
67%
Pretzel

Comparison summary

Which food is richer in minerals?
Pretzel
Pretzel is relatively richer in minerals
Which food is lower in glycemic index?
Pretzel
Pretzel is lower in glycemic index (difference - 3)
Which food is richer in vitamins?
Pretzel
Pretzel is relatively richer in vitamins
Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 1.39g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 1234mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.366g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $2.2)
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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.