Pretzels vs. Crackers — In-Depth Nutrition Comparison
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Differences between pretzels and crackers
- Pretzels have more manganese and copper, while crackers have more iron, vitamin B2, vitamin B1, phosphorus, vitamin B3, and calcium.
- Pretzels' daily need coverage for manganese is 56% higher.
- Crackers contain 3 times less copper than pretzels. Pretzels contain 0.264mg of copper, while crackers contain 0.104mg.
- The amount of sodium in crackers is lower.
- Crackers have a lower glycemic index. The glycemic index of crackers is 63, while the glycemic index of pretzels is 83.
The food types used in this comparison are Snacks, pretzels, hard, plain, made with unenriched flour, salted and Crackers, standard snack-type, regular.
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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 MagnesiumMagnesium | +94.4% |
| Contains more PotassiumPotassium | +23.7% |
| Contains more CopperCopper | +153.8% |
| Contains more ZincZinc | +73.5% |
| Contains more ManganeseManganese | +264.4% |
| Contains more CalciumCalcium | +233.3% |
| Contains more IronIron | +141.3% |
| Contains more PhosphorusPhosphorus | +119.5% |
| Contains less SodiumSodium | -57.7% |
| Contains more SeleniumSelenium | +15.5% |
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.
| Contains more Vitamin B6Vitamin B6 | +84.1% |
| Contains more Vitamin B1Vitamin B1 | +131.1% |
| Contains more Vitamin B2Vitamin B2 | +356% |
| Contains more Vitamin B3Vitamin B3 | +126.7% |
| Contains more Vitamin B5Vitamin B5 | +44.8% |
| Contains more FolateFolate | +10.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +37% |
| Contains more CarbsCarbs | +29.2% |
| Contains more OtherOther | +96.8% |
| Contains more FatsFats | +655.1% |
~equal in
Water
~3.14g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -86.5% |
| Contains more Mono. FatMonounsaturated fat | +381.8% |
| Contains more Poly. FatPolyunsaturated fat | +976.8% |
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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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Polyunsaturated fat | 1.22g | 13.137g | 79% |
| Vitamin K | 69.3µg | 58% | |
| Manganese | 1.789mg | 0.491mg | 56% |
| Sodium | 1715mg | 726mg | 43% |
| Fats | 3.5g | 26.43g | 35% |
| Iron | 1.67mg | 4.03mg | 30% |
| Vitamin B2 | 0.1mg | 0.456mg | 27% |
| Saturated fat | 0.75g | 5.562g | 22% |
| Starch | 49.69g | 20% | |
| Vitamin E | 3.03mg | 20% | |
| Vitamin B1 | 0.18mg | 0.416mg | 20% |
| Phosphorus | 113mg | 248mg | 19% |
| Copper | 0.264mg | 0.104mg | 18% |
| Vitamin B3 | 1.92mg | 4.352mg | 15% |
| Monounsaturated fat | 1.36g | 6.553g | 13% |
| Calcium | 36mg | 120mg | 8% |
| Carbs | 79.2g | 61.3g | 6% |
| Calories | 381kcal | 510kcal | 6% |
| Protein | 9.1g | 6.64g | 5% |
| Vitamin B6 | 0.116mg | 0.063mg | 4% |
| Magnesium | 35mg | 18mg | 4% |
| Vitamin B5 | 0.288mg | 0.417mg | 3% |
| Zinc | 0.85mg | 0.49mg | 3% |
| Selenium | 5.8µg | 6.7µg | 2% |
| Fiber | 2.8g | 2.3g | 2% |
| Folate | 83µg | 92µg | 2% |
| Choline | 9.6mg | 2% | |
| Potassium | 146mg | 118mg | 1% |
| Net carbs | 76.4g | 59g | N/A |
| Sugar | 8.18g | N/A | |
| Trans fat | 1.076g | N/A | |
| Tryptophan | 0.109mg | 0.084mg | 0% |
| Threonine | 0.259mg | 0.193mg | 0% |
| Isoleucine | 0.345mg | 0.246mg | 0% |
| Leucine | 0.636mg | 0.471mg | 0% |
| Lysine | 0.221mg | 0.103mg | 0% |
| Methionine | 0.164mg | 0.112mg | 0% |
| Phenylalanine | 0.453mg | 0.331mg | 0% |
| Valine | 0.392mg | 0.294mg | 0% |
| Histidine | 0.201mg | 0.145mg | 0% |
| Fructose | 0.29g | 0% | |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.062g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.009g | N/A | |
| Omega-6 - Linoleic acid | 11.48g | 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
16%
49%
Minerals Daily Need Coverage Score
76%
56%
Comparison summary
Which food is lower in Sugar?
Pretzels is lower in Sugar (difference - 8.18g)
Which food is lower in Saturated fat?
Pretzels is lower in Saturated fat (difference - 4.812g)
Which food is cheaper?
Pretzels is cheaper (difference - $2.4)
Which food contains less Sodium?
Crackers contains less Sodium (difference - 989mg)
Which food is lower in glycemic index?
Crackers is lower in glycemic index (difference - 20)
Which food is richer in vitamins?
Crackers is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.