Pretzels vs. Popcorn — In-Depth Nutrition Comparison
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What are the main differences between pretzels and popcorn?
- Pretzels are richer in manganese, folate, selenium, and vitamin B1, yet popcorn is richer in fiber, phosphorus, magnesium, zinc, and iron.
- Pretzels' daily need coverage for sodium is 74% higher.
- Popcorn contains less sodium.
- Popcorn has a lower glycemic index than pretzels.
We used Snacks, pretzels, hard, plain, made with unenriched flour, salted and Snacks, popcorn, air-popped types in this comparison.
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.
| Contains more CalciumCalcium | +414.3% |
| Contains more ManganeseManganese | +60.7% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +311.4% |
| Contains more PotassiumPotassium | +125.3% |
| Contains more IronIron | +91% |
| Contains more ZincZinc | +262.4% |
| Contains more PhosphorusPhosphorus | +216.8% |
| Contains less SodiumSodium | -99.5% |
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.
| Contains more Vitamin B1Vitamin B1 | +73.1% |
| Contains more Vitamin B2Vitamin B2 | +20.5% |
| Contains more FolateFolate | +167.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +20.2% |
| Contains more Vitamin B5Vitamin B5 | +77.1% |
| Contains more Vitamin B6Vitamin B6 | +35.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 1715mg | 8mg | 74% |
| Fiber | 2.8g | 14.5g | 47% |
| Phosphorus | 113mg | 358mg | 35% |
| Manganese | 1.789mg | 1.113mg | 29% |
| Magnesium | 35mg | 144mg | 26% |
| Starch | 54.4g | 22% | |
| Zinc | 0.85mg | 3.08mg | 20% |
| Iron | 1.67mg | 3.19mg | 19% |
| Folate | 83µg | 31µg | 13% |
| Selenium | 5.8µg | 0µg | 11% |
| Protein | 9.1g | 12.94g | 8% |
| Polyunsaturated fat | 1.22g | 2.318g | 7% |
| Vitamin B1 | 0.18mg | 0.104mg | 6% |
| Potassium | 146mg | 329mg | 5% |
| Choline | 21.2mg | 4% | |
| Vitamin B5 | 0.288mg | 0.51mg | 4% |
| Calcium | 36mg | 7mg | 3% |
| Vitamin B6 | 0.116mg | 0.157mg | 3% |
| Vitamin E | 0.29mg | 2% | |
| Fats | 3.5g | 4.54g | 2% |
| Vitamin B3 | 1.92mg | 2.308mg | 2% |
| Saturated fat | 0.75g | 0.637g | 1% |
| Vitamin A | 0µg | 10µg | 1% |
| Monounsaturated fat | 1.36g | 0.95g | 1% |
| Vitamin B2 | 0.1mg | 0.083mg | 1% |
| Vitamin K | 1.2µg | 1% | |
| Calories | 381kcal | 387kcal | 0% |
| Carbs | 79.2g | 77.78g | 0% |
| Net carbs | 76.4g | 63.28g | N/A |
| Sugar | 0.87g | N/A | |
| Copper | 0.264mg | 0.262mg | 0% |
| Tryptophan | 0.109mg | 0.085mg | 0% |
| Threonine | 0.259mg | 0.452mg | 0% |
| Isoleucine | 0.345mg | 0.431mg | 0% |
| Leucine | 0.636mg | 1.473mg | 0% |
| Lysine | 0.221mg | 0.338mg | 0% |
| Methionine | 0.164mg | 0.252mg | 0% |
| Phenylalanine | 0.453mg | 0.59mg | 0% |
| Valine | 0.392mg | 0.607mg | 0% |
| Histidine | 0.201mg | 0.367mg | 0% |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +245.1% |
| Contains more ProteinProtein | +42.2% |
| Contains more FatsFats | +29.7% |
~equal in
Carbs
~77.78g
~equal in
Water
~3.32g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +43.2% |
| Contains less Sat. FatSaturated fat | -15.1% |
| Contains more Poly. FatPolyunsaturated fat | +90% |
