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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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% |
