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% |
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
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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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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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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 price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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 |
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
17%
37%
Minerals Daily Need Coverage Score
19%
67%
Comparison summary
Which food is richer in minerals?
Pretzel is relatively richer in minerals
Which food is lower in glycemic index?
Pretzel is lower in glycemic index (difference - 3)
Which food is richer in vitamins?
Pretzel is relatively richer in vitamins
Which food is lower in Sugar?
Potato is lower in Sugar (difference - 1.39g)
Which food contains less Sodium?
Potato contains less Sodium (difference - 1234mg)
Which food is lower in Saturated fat?
Potato is lower in Saturated fat (difference - 0.366g)
Which food is cheaper?
Potato is cheaper (difference - $2.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)