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  6. Pretzels vs. Crackers

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.

Infographic

Pretzels vs Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 45% 23% 36% 17% 27% 0% 0% 62%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 61% 104% 105% 82% 25% 15% 0% 173% 69%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pretzels Crackers 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%
Calories 381kcal 510kcal 6%
Carbs 79.2g 61.3g 6%
Protein 9.1g 6.64g 5%
Magnesium 35mg 18mg 4%
Vitamin B6 0.116mg 0.063mg 4%
Zinc 0.85mg 0.49mg 3%
Vitamin B5 0.288mg 0.417mg 3%
Fiber 2.8g 2.3g 2%
Selenium 5.8µg 6.7µg 2%
Folate 83µg 92µg 2%
Choline 9.6mg 2%
Potassium 146mg 118mg 1%
Protein per 100 calories 2.4g 1.3g N/A
Calories per 10 g protein 419kcal 768kcal N/A
Weight per 100 calories 26g 20g N/A
Unsaturated / Saturated Fat ratio 3.4 3.5 N/A
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
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
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
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
23% 41% 37%
Saturated fat: Sat. Fat 0.75 g
Monounsaturated fat: Mono. Fat 1.36 g
Polyunsaturated fat: Poly. Fat 1.22 g
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -86.5%
Contains more Mono. FatMonounsaturated fat +381.8%
Contains more Poly. FatPolyunsaturated fat +976.8%

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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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.