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Pretzels vs. Corn nuts — In-Depth Nutrition Comparison

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Summary of differences between pretzels and corn nuts

  • Pretzels have more manganese, folate, and copper, while corn nuts have more phosphorus, fiber, magnesium, vitamin B1, and zinc.
  • Pretzels cover your daily need for manganese, 57% more than corn nuts.
  • The amount of sodium in corn nuts is lower.
  • Corn nuts have a lower glycemic index. The glycemic index of corn nuts is 40, while the glycemic index of pretzels is 83.

These are the specific foods used in this comparison Snacks, pretzels, hard, plain, made with unenriched flour, salted and Snacks, cornnuts, barbecue-flavor.

Infographic

Pretzels vs Corn nuts 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 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 78% 5.1% 25% 64% 45% 51% 121% 78% 64% 0%
Contains more CalciumCalcium +111.8%
Contains more CopperCopper +94.1%
Contains more ManganeseManganese +267.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +211.4%
Contains more PotassiumPotassium +95.9%
Contains more ZincZinc +121.2%
Contains more PhosphorusPhosphorus +150.4%
Contains less SodiumSodium -65%
~equal in Iron ~1.7mg

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 1.3% 5.7% 0% 0% 88% 33% 28% 22% 43% 0% 0% 0% 0%
Contains more Vitamin B3Vitamin B3 +27.4%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +94.4%
Contains more Vitamin B2Vitamin B2 +42%
Contains more Vitamin B5Vitamin B5 +29.9%
Contains more Vitamin B6Vitamin B6 +61.2%
~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 Pretzels Corn nuts DV% diff.
Manganese 1.789mg 0.487mg 57%
Sodium 1715mg 600mg 48%
Phosphorus 113mg 283mg 24%
Fiber 2.8g 8.4g 22%
Folate 83µg 0µg 21%
Magnesium 35mg 109mg 18%
Fats 3.5g 14.3g 17%
Monounsaturated fat 1.36g 7.36g 15%
Vitamin B1 0.18mg 0.35mg 14%
Copper 0.264mg 0.136mg 14%
Polyunsaturated fat 1.22g 3.22g 13%
Selenium 5.8µg 11%
Zinc 0.85mg 1.88mg 9%
Saturated fat 0.75g 2.58g 8%
Vitamin B6 0.116mg 0.187mg 5%
Potassium 146mg 286mg 4%
Vitamin B2 0.1mg 0.142mg 3%
Vitamin B3 1.92mg 1.507mg 3%
Calories 381kcal 436kcal 3%
Carbs 79.2g 71.7g 3%
Vitamin A 0µg 17µg 2%
Vitamin B5 0.288mg 0.374mg 2%
Calcium 36mg 17mg 2%
Protein 9.1g 9g 0%
Vitamin C 0mg 0.4mg 0%
Net carbs 76.4g 63.3g N/A
Iron 1.67mg 1.7mg 0%
Tryptophan 0.109mg 0%
Threonine 0.259mg 0%
Isoleucine 0.345mg 0%
Leucine 0.636mg 0%
Lysine 0.221mg 0%
Methionine 0.164mg 0%
Phenylalanine 0.453mg 0%
Valine 0.392mg 0%
Histidine 0.201mg 0%

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
9% 14% 72% 3%
Protein: 9 g
Fats: 14.3 g
Carbs: 71.7 g
Water: 1.6 g
Other: 3.4 g
Contains more WaterWater +106.3%
Contains more OtherOther +44.1%
Contains more FatsFats +308.6%
~equal in Protein ~9g
~equal in Carbs ~71.7g

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
20% 56% 24%
Saturated fat: Sat. Fat 2.58 g
Monounsaturated fat: Mono. Fat 7.36 g
Polyunsaturated fat: Poly. Fat 3.22 g
Contains less Sat. FatSaturated fat -70.9%
Contains more Mono. FatMonounsaturated fat +441.2%
Contains more Poly. FatPolyunsaturated fat +163.9%

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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 nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169672/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.