Potato vs. Pretzel — In-Depth Nutrition Comparison
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How are potatoes and pretzel different?
- Potatoes are 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 for pretzel is 54% higher.
- Potatoes contain 9 times more vitamin C than pretzel. While potatoes contain 19.7mg of vitamin C, pretzel contains only 2.1mg.
- Potatoes have less sodium.
Potatoes, flesh, and skin, raw and Snacks, pretzels, hard, plain, salted are the varieties used in this article.
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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 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.
| Contains more Vitamin CVitamin C | +838.1% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 6mg | 1240mg | 54% |
| Iron | 0.81mg | 4.58mg | 47% |
| Folate | 15µg | 166µg | 38% |
| Manganese | 0.2mg | 1.015mg | 35% |
| Vitamin B1 | 0.081mg | 0.424mg | 29% |
| Vitamin B3 | 1.061mg | 5.27mg | 26% |
| Starch | 15.29g | 72.58g | 24% |
| Vitamin B2 | 0.032mg | 0.332mg | 23% |
| Carbs | 17.49g | 80.39g | 21% |
| Vitamin C | 19.7mg | 2.1mg | 20% |
| Vitamin B6 | 0.298mg | 0.074mg | 17% |
| Protein | 2.05g | 10.04g | 16% |
| Calories | 77kcal | 384kcal | 15% |
| Phosphorus | 57mg | 128mg | 10% |
| Polyunsaturated fat | 0.042g | 1.291g | 8% |
| Zinc | 0.3mg | 1.04mg | 7% |
| Selenium | 0.4µg | 4.4µg | 7% |
| Potassium | 425mg | 223mg | 6% |
| Fiber | 2.1g | 3.4g | 5% |
| Copper | 0.11mg | 0.156mg | 5% |
| Fats | 0.09g | 2.93g | 4% |
| Vitamin E | 0.01mg | 0.47mg | 3% |
| Choline | 12.1mg | 29.5mg | 3% |
| Monounsaturated fat | 0.002g | 0.727g | 2% |
| Saturated fat | 0.025g | 0.391g | 2% |
| Calcium | 12mg | 27mg | 2% |
| Vitamin K | 2µg | 2.8µg | 1% |
| Vitamin B5 | 0.295mg | 0.322mg | 1% |
| Magnesium | 23mg | 29mg | 1% |
| Net carbs | 15.39g | 76.99g | N/A |
| Sugar | 0.82g | 2.21g | N/A |
| Trans fat | 0g | 0.004g | N/A |
| Tryptophan | 0.021mg | 0.097mg | 0% |
| Threonine | 0.067mg | 0.25mg | 0% |
| Isoleucine | 0.066mg | 0.407mg | 0% |
| Leucine | 0.098mg | 0.757mg | 0% |
| Lysine | 0.107mg | 0.257mg | 0% |
| Methionine | 0.032mg | 0.177mg | 0% |
| Phenylalanine | 0.081mg | 0.52mg | 0% |
| Valine | 0.103mg | 0.48mg | 0% |
| Histidine | 0.035mg | 0.22mg | 0% |
| Fructose | 0.26g | 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
| 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
| 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
| Contains more SucroseSucrose | +∞% |
| Contains more StarchStarch | +374.7% |
| Contains more GlucoseGlucose | +122.6% |
| Contains more FructoseFructose | +19.2% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
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~equal in
Galactose
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