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  6. Pretzels vs. Corn chips

Pretzels vs. Corn chips — In-Depth Nutrition Comparison

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A recap on the differences between pretzels and corn chips

  • Pretzels have more manganese, folate, copper, vitamin B1, and vitamin B3; however, corn chips are higher in phosphorus, calcium, and magnesium.
  • Pretzels cover your daily manganese needs 63% more than corn chips.
  • Corn chips contain 10 times less folate than pretzels. Pretzels contain 83µg of folate, while corn chips contain 8µg.
  • Corn chips have less sodium.
  • The glycemic index of pretzels is higher.

Food varieties used in this article are Snacks, pretzels, hard, plain, made with unenriched flour, salted and Snacks, corn-based, extruded, chips, plain.

Infographic

Pretzels vs Corn chips 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 51% 41% 13% 45% 34% 35% 83% 67% 43% 41%
Contains more IronIron +39.2%
Contains more CopperCopper +161.4%
Contains more ManganeseManganese +437.2%
Contains more MagnesiumMagnesium +105.7%
Contains more CalciumCalcium +283.3%
Contains more ZincZinc +51.8%
Contains more PhosphorusPhosphorus +71.7%
Contains less SodiumSodium -70%
Contains more SeleniumSelenium +31%
~equal in Potassium ~144mg

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 0% 0% 0% 0% 45% 23% 36% 17% 27% 0% 0% 62% 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% 1% 145% 0% 12% 18% 16% 11% 39% 0% 16% 6% 6.6%
Contains more Vitamin B1Vitamin B1 +283%
Contains more Vitamin B2Vitamin B2 +28.2%
Contains more Vitamin B3Vitamin B3 +128%
Contains more Vitamin B5Vitamin B5 +51.6%
Contains more FolateFolate +937.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +44%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pretzels Corn chips DV% diff.
Polyunsaturated fat 1.22g 16.438g 101%
Manganese 1.789mg 0.333mg 63%
Sodium 1715mg 514mg 52%
Vitamin E 7.23mg 48%
Fats 3.5g 33.36g 46%
Starch 51.36g 21%
Monounsaturated fat 1.36g 9.134g 19%
Folate 83µg 8µg 19%
Copper 0.264mg 0.101mg 18%
Saturated fat 0.75g 4.331g 16%
Phosphorus 113mg 194mg 12%
Vitamin B1 0.18mg 0.047mg 11%
Calcium 36mg 138mg 10%
Magnesium 35mg 72mg 9%
Calories 381kcal 538kcal 8%
Carbs 79.2g 56.9g 7%
Vitamin B3 1.92mg 0.842mg 7%
Protein 9.1g 6.17g 6%
Iron 1.67mg 1.2mg 6%
Vitamin K 6.3µg 5%
Fiber 2.8g 4g 5%
Zinc 0.85mg 1.29mg 4%
Vitamin B6 0.116mg 0.167mg 4%
Selenium 5.8µg 7.6µg 3%
Choline 12.1mg 2%
Vitamin B5 0.288mg 0.19mg 2%
Vitamin B2 0.1mg 0.078mg 2%
Net carbs 76.4g 52.9g N/A
Potassium 146mg 144mg 0%
Sugar 0.27g N/A
Vitamin A 0µg 3µg 0%
Trans fat 0.088g N/A
Tryptophan 0.109mg 0.046mg 0%
Threonine 0.259mg 0.246mg 0%
Isoleucine 0.345mg 0.235mg 0%
Leucine 0.636mg 0.803mg 0%
Lysine 0.221mg 0.185mg 0%
Methionine 0.164mg 0.137mg 0%
Phenylalanine 0.453mg 0.322mg 0%
Valine 0.392mg 0.331mg 0%
Histidine 0.201mg 0.2mg 0%
Omega-3 - EPA 0.006g N/A
Omega-3 - ALA 0.264g N/A
Omega-3 - Eicosatrienoic acid 0.006g N/A
Omega-6 - Gamma-linoleic acid 0.013g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 16.036g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
6% 33% 57% 3%
Protein: 6.17 g
Fats: 33.36 g
Carbs: 56.9 g
Water: 1.07 g
Other: 2.5 g
Contains more ProteinProtein +47.5%
Contains more CarbsCarbs +39.2%
Contains more WaterWater +208.4%
Contains more OtherOther +96%
Contains more FatsFats +853.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 41% 37%
Saturated fat: Sat. Fat 0.75 g
Monounsaturated fat: Mono. Fat 1.36 g
Polyunsaturated fat: Poly. Fat 1.22 g
14% 31% 55%
Saturated fat: Sat. Fat 4.331 g
Monounsaturated fat: Mono. Fat 9.134 g
Polyunsaturated fat: Poly. Fat 16.438 g
Contains less Sat. FatSaturated fat -82.7%
Contains more Mono. FatMonounsaturated fat +571.6%
Contains more Poly. FatPolyunsaturated fat +1247.4%

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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. Pretzels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170650/nutrients
  2. Corn chips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167537/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.