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Pretzels vs. Cream of Wheat — In-Depth Nutrition Comparison

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How are pretzels and cream of Wheat different?

  • Pretzels are higher in manganese, copper, phosphorus, and fiber; however, cream of Wheat is richer in iron, vitamin A, vitamin B6, vitamin B2, and vitamin B3.
  • Daily need coverage for manganese for pretzels is 78% higher.
  • Pretzels contain 17 times more sodium than cream of Wheat. While pretzels contain 1715mg of sodium, cream of Wheat contains only 102mg.
  • Cream of Wheat has a lower glycemic index (67) than pretzels (83).

Snacks, pretzels, hard, plain, made with unenriched flour, salted and Cereals, CREAM OF WHEAT, instant, prepared with water, without salt are the varieties used in this article.

Infographic

Pretzels vs Cream of Wheat 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 4.3% 19% 1.8% 186% 14% 4.6% 7.7% 13% 0% 19%
Contains more MagnesiumMagnesium +483.3%
Contains more PotassiumPotassium +630%
Contains more CopperCopper +514%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +527.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +65.7%
Contains more CalciumCalcium +77.8%
Contains more IronIron +197%
Contains less SodiumSodium -94.1%

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% 77% 0.4% 0% 58% 48% 58% 4.9% 71% 0% 0.25% 47% 0%
Contains more Vitamin B5Vitamin B5 +251.2%
Contains more FolateFolate +33.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +28.9%
Contains more Vitamin B2Vitamin B2 +110%
Contains more Vitamin B3Vitamin B3 +61.1%
Contains more Vitamin B6Vitamin B6 +166.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pretzels Cream of Wheat DV% diff.
Manganese 1.789mg 0mg 78%
Sodium 1715mg 102mg 70%
Iron 1.67mg 4.96mg 41%
Vitamin A 0µg 232µg 26%
Copper 0.264mg 0.043mg 25%
Carbs 79.2g 13.08g 22%
Calories 381kcal 62kcal 16%
Vitamin B6 0.116mg 0.309mg 15%
Protein 9.1g 1.84g 15%
Phosphorus 113mg 18mg 14%
Fiber 2.8g 0.6g 9%
Vitamin B2 0.1mg 0.21mg 8%
Magnesium 35mg 6mg 7%
Polyunsaturated fat 1.22g 0.134g 7%
Vitamin B3 1.92mg 3.093mg 7%
Zinc 0.85mg 0.17mg 6%
Folate 83µg 62µg 5%
Fats 3.5g 0.24g 5%
Vitamin B5 0.288mg 0.082mg 4%
Vitamin B1 0.18mg 0.232mg 4%
Selenium 5.8µg 3.5µg 4%
Potassium 146mg 20mg 4%
Calcium 36mg 64mg 3%
Saturated fat 0.75g 0.038g 3%
Monounsaturated fat 1.36g 0.033g 3%
Net carbs 76.4g 12.48g N/A
Sugar 0.07g N/A
Vitamin E 0.02mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.109mg 0.025mg 0%
Threonine 0.259mg 0.058mg 0%
Isoleucine 0.345mg 0.08mg 0%
Leucine 0.636mg 0.139mg 0%
Lysine 0.221mg 0.047mg 0%
Methionine 0.164mg 0.034mg 0%
Phenylalanine 0.453mg 0.099mg 0%
Valine 0.392mg 0.089mg 0%
Histidine 0.201mg 0.042mg 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
2% 13% 84%
Protein: 1.84 g
Fats: 0.24 g
Carbs: 13.08 g
Water: 84.4 g
Other: 0.44 g
Contains more ProteinProtein +394.6%
Contains more FatsFats +1358.3%
Contains more CarbsCarbs +505.5%
Contains more OtherOther +1013.6%
Contains more WaterWater +2457.6%

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
19% 16% 65%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.033 g
Polyunsaturated fat: Poly. Fat 0.134 g
Contains more Mono. FatMonounsaturated fat +4021.2%
Contains more Poly. FatPolyunsaturated fat +810.4%
Contains less Sat. FatSaturated fat -94.9%

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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. Cream of Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173902/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.