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  6. Pretzels vs. Granola bars

Pretzels vs. Granola bars — In-Depth Nutrition Comparison

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What are the differences between pretzels and granola bars?

  • Pretzels are higher in folate, yet granola bars are higher in phosphorus, selenium, iron, magnesium, copper, zinc, vitamin B5, and fiber.
  • Pretzels' daily need coverage for sodium is 62% more.
  • Pretzels have 4 times more folate than granola bars. While pretzels have 83µg of folate, granola bars have only 23µg.
  • The amount of sodium in granola bars is lower.
  • The glycemic index of granola bars is lower.

We used Snacks, pretzels, hard, plain, made with unenriched flour, salted and Snacks, granola bars, hard, plain types in this article.

Infographic

Pretzels vs Granola bars 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 69% 18% 30% 111% 131% 55% 119% 38% 232% 88%
Contains more MagnesiumMagnesium +177.1%
Contains more CalciumCalcium +69.4%
Contains more PotassiumPotassium +130.1%
Contains more IronIron +76.6%
Contains more CopperCopper +48.5%
Contains more ZincZinc +138.8%
Contains more PhosphorusPhosphorus +145.1%
Contains less SodiumSodium -82.9%
Contains more SeleniumSelenium +179.3%
~equal in Manganese ~1.777mg

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 3% 0.67% 42% 0% 66% 27% 30% 49% 20% 0% 37% 17% 12%
Contains more Vitamin B3Vitamin B3 +21.4%
Contains more Vitamin B6Vitamin B6 +36.5%
Contains more FolateFolate +260.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +46.7%
Contains more Vitamin B2Vitamin B2 +19%
Contains more Vitamin B5Vitamin B5 +182.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pretzels Granola bars DV% diff.
Polyunsaturated fat 1.22g 12.05g 72%
Sodium 1715mg 294mg 62%
Fats 3.5g 19.8g 25%
Phosphorus 113mg 277mg 23%
Selenium 5.8µg 16.2µg 19%
Iron 1.67mg 2.95mg 16%
Magnesium 35mg 97mg 15%
Folate 83µg 23µg 15%
Copper 0.264mg 0.392mg 14%
Vitamin E 2.09mg 14%
Vitamin K 14.6µg 12%
Zinc 0.85mg 2.03mg 11%
Vitamin B5 0.288mg 0.813mg 11%
Fiber 2.8g 5.3g 10%
Monounsaturated fat 1.36g 4.38g 8%
Saturated fat 0.75g 2.37g 7%
Vitamin B1 0.18mg 0.264mg 7%
Potassium 146mg 336mg 6%
Calories 381kcal 471kcal 5%
Carbs 79.2g 64.4g 5%
Choline 22mg 4%
Calcium 36mg 61mg 3%
Vitamin B3 1.92mg 1.581mg 2%
Vitamin B6 0.116mg 0.085mg 2%
Protein 9.1g 10.1g 2%
Manganese 1.789mg 1.777mg 1%
Vitamin B2 0.1mg 0.119mg 1%
Vitamin C 0mg 0.9mg 1%
Net carbs 76.4g 59.1g N/A
Sugar 28.57g N/A
Vitamin A 0µg 2µg 0%
Tryptophan 0.109mg 0.177mg 0%
Threonine 0.259mg 0.264mg 0%
Isoleucine 0.345mg 0.352mg 0%
Leucine 0.636mg 0.724mg 0%
Lysine 0.221mg 0.4mg 0%
Methionine 0.164mg 0.177mg 0%
Phenylalanine 0.453mg 0.479mg 0%
Valine 0.392mg 0.508mg 0%
Histidine 0.201mg 0.216mg 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
10% 20% 64% 4% 2%
Protein: 10.1 g
Fats: 19.8 g
Carbs: 64.4 g
Water: 3.9 g
Other: 1.8 g
Contains more CarbsCarbs +23%
Contains more OtherOther +172.2%
Contains more ProteinProtein +11%
Contains more FatsFats +465.7%
Contains more WaterWater +18.2%

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
13% 23% 64%
Saturated fat: Sat. Fat 2.37 g
Monounsaturated fat: Mono. Fat 4.38 g
Polyunsaturated fat: Poly. Fat 12.05 g
Contains less Sat. FatSaturated fat -68.4%
Contains more Mono. FatMonounsaturated fat +222.1%
Contains more Poly. FatPolyunsaturated fat +887.7%

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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. Granola bars - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167542/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.