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Pretzels vs. Plantain chips — In-Depth Nutrition Comparison

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How are pretzels and plantain chips different?

  • Pretzels are higher in manganese, folate, and selenium; however, plantain chips are richer in vitamin C, vitamin A, vitamin B6, potassium, and vitamin B5.
  • Daily need coverage for manganese for pretzels is 66% higher.
  • Pretzels contain 15 times more selenium than plantain chips. While pretzels contain 5.8µg of selenium, plantain chips contain only 0.4µg.
  • Plantain chips have less sodium.
  • Plantain chips have a lower glycemic index (45) than pretzels (83).

Snacks, pretzels, hard, plain, made with unenriched flour, salted and Snacks, plantain chips, salted are the varieties used in this article.

Infographic

Pretzels vs Plantain chips 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 51% 2.7% 69% 36% 66% 10% 33% 26% 36% 2.2%
Contains more CalciumCalcium +300%
Contains more IronIron +72.2%
Contains more CopperCopper +33.3%
Contains more ZincZinc +129.7%
Contains more PhosphorusPhosphorus +44.9%
Contains more ManganeseManganese +548.2%
Contains more SeleniumSelenium +1350%
Contains more MagnesiumMagnesium +102.9%
Contains more PotassiumPotassium +438.4%
Contains less SodiumSodium -88.2%

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 107% 23% 101% 0% 16% 9.2% 15% 66% 106% 0% 72% 26% 0%
Contains more Vitamin B1Vitamin B1 +176.9%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +139.4%
Contains more FolateFolate +137.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +281.9%
Contains more Vitamin B6Vitamin B6 +296.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~0mg

All nutrients comparison - raw data values

Nutrient Pretzels Plantain chips DV% diff.
Polyunsaturated fat 1.22g 11.739g 70%
Manganese 1.789mg 0.276mg 66%
Sodium 1715mg 202mg 66%
Fats 3.5g 29.59g 40%
Vitamin C 0mg 32.1mg 36%
Vitamin E 5.04mg 34%
Saturated fat 0.75g 8.337g 34%
Vitamin B6 0.116mg 0.46mg 26%
Vitamin K 28.6µg 24%
Starch 50.8g 21%
Potassium 146mg 786mg 19%
Vitamin B5 0.288mg 1.1mg 16%
Protein 9.1g 2.28g 14%
Folate 83µg 35µg 12%
Monounsaturated fat 1.36g 5.632g 11%
Selenium 5.8µg 0.4µg 10%
Vitamin B1 0.18mg 0.065mg 10%
Iron 1.67mg 0.97mg 9%
Magnesium 35mg 71mg 9%
Vitamin A 0µg 69µg 8%
Calories 381kcal 531kcal 8%
Copper 0.264mg 0.198mg 7%
Vitamin B3 1.92mg 0.802mg 7%
Vitamin B2 0.1mg 0.04mg 5%
Carbs 79.2g 63.84g 5%
Phosphorus 113mg 78mg 5%
Zinc 0.85mg 0.37mg 4%
Fiber 2.8g 3.5g 3%
Calcium 36mg 9mg 3%
Net carbs 76.4g 60.34g N/A
Sugar 0.92g N/A
Trans fat 0.185g 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%
Omega-3 - EPA 0.028g N/A
Omega-3 - ALA 0.078g N/A
Omega-6 - Eicosadienoic acid 0.007g 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
2% 30% 64% 2% 2%
Protein: 2.28 g
Fats: 29.59 g
Carbs: 63.84 g
Water: 2.09 g
Other: 2.2 g
Contains more ProteinProtein +299.1%
Contains more CarbsCarbs +24.1%
Contains more WaterWater +57.9%
Contains more OtherOther +122.7%
Contains more FatsFats +745.4%

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
32% 22% 46%
Saturated fat: Sat. Fat 8.337 g
Monounsaturated fat: Mono. Fat 5.632 g
Polyunsaturated fat: Poly. Fat 11.739 g
Contains less Sat. FatSaturated fat -91%
Contains more Mono. FatMonounsaturated fat +314.1%
Contains more Poly. FatPolyunsaturated fat +862.2%

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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. Plantain chips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173142/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.