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Potato salad vs. Pretzels — In-Depth Nutrition Comparison

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What are the main differences between potato salad and pretzels?

  • Potato salad is richer in vitamin C, yet pretzels are richer in manganese, folate, copper, iron, phosphorus, vitamin B1, and vitamin B3.
  • Pretzels' daily need coverage for manganese is 73% higher.
  • Potato salad has a lower glycemic index than pretzels.

We used Potato salad, home-prepared and Snacks, pretzels, hard, plain, made with unenriched flour, salted types in this comparison.

Infographic

Potato salad vs Pretzels 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 11% 13% 63% 88% 23% 48% 224% 233% 32%
Contains more PotassiumPotassium +74%
Contains less SodiumSodium -69.2%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +89.5%
Contains more IronIron +156.9%
Contains more CopperCopper +123.7%
Contains more ZincZinc +174.2%
Contains more PhosphorusPhosphorus +117.3%
Contains more ManganeseManganese +1671.3%
Contains more SeleniumSelenium +41.5%

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.
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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
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 0% 0% 0% 0% 45% 23% 36% 17% 27% 0% 0% 62% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +85.4%
Contains more Vitamin B6Vitamin B6 +21.6%
Contains more Vitamin B1Vitamin B1 +133.8%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin B3Vitamin B3 +115.7%
Contains more FolateFolate +1085.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Potato salad Pretzels DV% diff.
Manganese 0.101mg 1.789mg 73%
Sodium 529mg 1715mg 52%
Cholesterol 68mg 0mg 23%
Carbs 11.17g 79.2g 23%
Folate 7µg 83µg 19%
Polyunsaturated fat 3.737g 1.22g 17%
Copper 0.118mg 0.264mg 16%
Protein 2.68g 9.1g 13%
Iron 0.65mg 1.67mg 13%
Calories 143kcal 381kcal 12%
Vitamin C 10mg 0mg 11%
Phosphorus 52mg 113mg 9%
Vitamin B1 0.077mg 0.18mg 9%
Fats 8.2g 3.5g 7%
Fiber 1.3g 2.8g 6%
Vitamin B3 0.89mg 1.92mg 6%
Zinc 0.31mg 0.85mg 5%
Vitamin B5 0.534mg 0.288mg 5%
Magnesium 15mg 35mg 5%
Vitamin A 32µg 0µg 4%
Saturated fat 1.429g 0.75g 3%
Monounsaturated fat 2.48g 1.36g 3%
Selenium 4.1µg 5.8µg 3%
Vitamin B2 0.06mg 0.1mg 3%
Potassium 254mg 146mg 3%
Vitamin B6 0.141mg 0.116mg 2%
Calcium 19mg 36mg 2%
Net carbs 9.87g 76.4g N/A
Tryptophan 0.042mg 0.109mg 0%
Threonine 0.116mg 0.259mg 0%
Isoleucine 0.141mg 0.345mg 0%
Leucine 0.202mg 0.636mg 0%
Lysine 0.171mg 0.221mg 0%
Methionine 0.066mg 0.164mg 0%
Phenylalanine 0.135mg 0.453mg 0%
Valine 0.172mg 0.392mg 0%
Histidine 0.062mg 0.201mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
9% 4% 79% 3% 5%
Protein: 9.1 g
Fats: 3.5 g
Carbs: 79.2 g
Water: 3.3 g
Other: 4.9 g
Contains more FatsFats +134.3%
Contains more WaterWater +2203%
Contains more ProteinProtein +239.6%
Contains more CarbsCarbs +609%
Contains more OtherOther +151.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
23% 41% 37%
Saturated fat: Sat. Fat 0.75 g
Monounsaturated fat: Mono. Fat 1.36 g
Polyunsaturated fat: Poly. Fat 1.22 g
Contains more Mono. FatMonounsaturated fat +82.4%
Contains more Poly. FatPolyunsaturated fat +206.3%
Contains less Sat. FatSaturated fat -47.5%

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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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/nutrients
  2. Pretzels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170650/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.