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  6. Pretzels vs. Grape-Nuts Cereal

Pretzels vs. Grape-Nuts Cereal — In-Depth Nutrition Comparison

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Significant differences between pretzels and grape-Nuts Cereal

  • The amount of iron, folate, manganese, vitamin B6, phosphorus, vitamin B3, fiber, vitamin B1, and magnesium in grape-Nuts Cereal is higher than in pretzels.
  • Grape-Nuts Cereal covers your daily iron needs 329% more than pretzels.
  • Grape-Nuts Cereal has 4 times less sodium than pretzels. Pretzels have 1715mg of sodium, while grape-Nuts Cereal has 465mg.

Specific food types used in this comparison are Snacks, pretzels, hard, plain, made with unenriched flour, salted and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.

Infographic

Pretzels vs Grape-Nuts Cereal 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 89% 9.6% 35% 1050% 113% 56% 200% 61% 422% 50%
Contains more CalciumCalcium +12.5%
Contains more MagnesiumMagnesium +254.3%
Contains more PotassiumPotassium +174%
Contains more IronIron +1576.6%
Contains more CopperCopper +28.8%
Contains more ZincZinc +143.5%
Contains more PhosphorusPhosphorus +313.3%
Contains less SodiumSodium -72.9%
Contains more ManganeseManganese +80.9%
Contains more SeleniumSelenium +56.9%

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 0.33% 0% 12% 0% 163% 28% 162% 52% 198% 0% 5% 259% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +261.1%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin B3Vitamin B3 +349%
Contains more Vitamin B5Vitamin B5 +202.8%
Contains more Vitamin B6Vitamin B6 +641.4%
Contains more FolateFolate +315.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pretzels Grape-Nuts Cereal DV% diff.
Iron 1.67mg 28mg 329%
Folate 83µg 345µg 66%
Manganese 1.789mg 3.236mg 63%
Vitamin B6 0.116mg 0.86mg 57%
Sodium 1715mg 465mg 54%
Phosphorus 113mg 467mg 51%
Vitamin B3 1.92mg 8.62mg 42%
Fiber 2.8g 13g 41%
Vitamin B1 0.18mg 0.65mg 39%
Magnesium 35mg 124mg 21%
Vitamin B5 0.288mg 0.872mg 12%
Zinc 0.85mg 2.07mg 11%
Copper 0.264mg 0.34mg 8%
Potassium 146mg 400mg 7%
Choline 31.9mg 6%
Selenium 5.8µg 9.1µg 6%
Vitamin E 0.62mg 4%
Protein 9.1g 11.22g 4%
Monounsaturated fat 1.36g 0.21g 3%
Polyunsaturated fat 1.22g 0.78g 3%
Fats 3.5g 1.81g 3%
Vitamin K 2µg 2%
Saturated fat 0.75g 0.34g 2%
Vitamin B2 0.1mg 0.12mg 2%
Calories 381kcal 361kcal 1%
Vitamin C 0mg 0.1mg 0%
Carbs 79.2g 80.49g 0%
Net carbs 76.4g 67.49g N/A
Calcium 36mg 32mg 0%
Sugar 8.86g N/A
Tryptophan 0.109mg 0%
Threonine 0.259mg 0%
Isoleucine 0.345mg 0%
Leucine 0.636mg 0%
Lysine 0.221mg 0%
Methionine 0.164mg 0%
Phenylalanine 0.453mg 0%
Valine 0.392mg 0%
Histidine 0.201mg 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
11% 2% 80% 4% 3%
Protein: 11.22 g
Fats: 1.81 g
Carbs: 80.49 g
Water: 3.5 g
Other: 2.98 g
Contains more FatsFats +93.4%
Contains more OtherOther +64.4%
Contains more ProteinProtein +23.3%
~equal in Carbs ~80.49g
~equal in Water ~3.5g

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
26% 16% 59%
Saturated fat: Sat. Fat 0.34 g
Monounsaturated fat: Mono. Fat 0.21 g
Polyunsaturated fat: Poly. Fat 0.78 g
Contains more Mono. FatMonounsaturated fat +547.6%
Contains more Poly. FatPolyunsaturated fat +56.4%
Contains less Sat. FatSaturated fat -54.7%

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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. Grape-Nuts Cereal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171647/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.