Pretzels vs. Pupusas — In-Depth Nutrition Comparison
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Important differences between Pretzels and Pupusas
- Pretzels have more Manganese, Copper, Folate, and Iron, however, Pupusas are richer in Selenium, Vitamin B12, and Vitamin B6.
- Pretzels' daily need coverage for Manganese is 71% more.
- Pretzels contain 21 times more Folate than Pupusas. Pretzels contain 83µg of Folate, while Pupusas contain 4µg.
- Pupusas contain less Sodium.
The food varieties used in the comparison are Snacks, pretzels, hard, plain, made with unenriched flour, salted and Restaurant, Latino, pupusas del cerdo (pupusas, pork).
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
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Iron
+65.3%
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Copper
+306.2%
Contains
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Manganese
+1025.2%
Contains
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Calcium
+36.1%
Contains
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Phosphorus
+43.4%
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Potassium
+74.7%
Contains
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Sodium
-75.2%
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Zinc
+90.6%
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Selenium
+206.9%
Equal in Magnesium - 38
Contains
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Iron
+65.3%
Contains
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Copper
+306.2%
Contains
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Manganese
+1025.2%
Contains
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Calcium
+36.1%
Contains
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Phosphorus
+43.4%
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Potassium
+74.7%
Contains
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Sodium
-75.2%
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Zinc
+90.6%
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Selenium
+206.9%
Equal in Magnesium - 38
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.
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Contains
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Vitamin B1
+116.9%
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Vitamin B2
+14.9%
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Folate
+1975%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B3
+23.6%
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Vitamin B5
+122.2%
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Vitamin B6
+98.3%
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Vitamin B12
+∞%
Contains
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Vitamin B1
+116.9%
Contains
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Vitamin B2
+14.9%
Contains
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Folate
+1975%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B3
+23.6%
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Vitamin B5
+122.2%
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Vitamin B6
+98.3%
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+244%
Contains
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Other
+155.2%
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Protein
+26.5%
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Fats
+198%
Contains
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Water
+1509.7%
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Carbs
+244%
Contains
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Other
+155.2%
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Protein
+26.5%
Contains
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Fats
+198%
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Water
+1509.7%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-76.3%
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Monounsaturated Fat
+191.5%
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Polyunsaturated fat
+80.7%
Contains
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Saturated Fat
-76.3%
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Monounsaturated Fat
+191.5%
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Polyunsaturated fat
+80.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 76.4g | 20.42g |
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| Protein | 9.1g | 11.51g |
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| Fats | 3.5g | 10.43g |
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| Carbs | 79.2g | 23.02g |
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| Calories | 381kcal | 232kcal |
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| Starch | 18.98g |
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| Fructose | 0.33g |
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| Sugar | 1.45g |
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| Fiber | 2.8g | 2.6g |
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| Calcium | 36mg | 49mg |
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| Iron | 1.67mg | 1.01mg |
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| Magnesium | 35mg | 38mg |
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| Phosphorus | 113mg | 162mg |
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| Potassium | 146mg | 255mg |
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| Sodium | 1715mg | 426mg |
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| Zinc | 0.85mg | 1.62mg |
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| Copper | 0.264mg | 0.065mg |
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| Manganese | 1.789mg | 0.159mg |
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| Selenium | 5.8µg | 17.8µg |
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| Vitamin A | 0IU | 84IU |
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| Vitamin A RAE | 0µg | 10µg |
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| Vitamin E | 0.35mg |
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| Vitamin D | 28IU |
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| Vitamin D | 0.7µg |
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| Vitamin C | 0mg | 0.1mg |
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| Vitamin B1 | 0.18mg | 0.083mg |
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| Vitamin B2 | 0.1mg | 0.087mg |
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| Vitamin B3 | 1.92mg | 2.373mg |
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| Vitamin B5 | 0.288mg | 0.64mg |
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| Vitamin B6 | 0.116mg | 0.23mg |
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| Folate | 83µg | 4µg |
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| Vitamin B12 | 0µg | 0.28µg |
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| Vitamin K | 1.1µg |
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| Tryptophan | 0.109mg | 0.121mg |
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| Threonine | 0.259mg | 0.46mg |
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| Isoleucine | 0.345mg | 0.456mg |
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| Leucine | 0.636mg | 0.976mg |
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| Lysine | 0.221mg | 0.784mg |
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| Methionine | 0.164mg | 0.268mg |
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| Phenylalanine | 0.453mg | 0.463mg |
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| Valine | 0.392mg | 0.531mg |
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| Histidine | 0.201mg | 0.354mg |
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| Cholesterol | 0mg | 29mg |
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| Trans Fat | 0.083g |
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| Saturated Fat | 0.75g | 3.166g |
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| Omega-3 - DHA | 0.003g |
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| Omega-3 - EPA | 0.004g |
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| Omega-3 - DPA | 0.006g |
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| Monounsaturated Fat | 1.36g | 3.964g |
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| Polyunsaturated fat | 1.22g | 2.205g |
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| Omega-6 - Eicosadienoic acid | 0.045g |
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| Omega-6 - Linoleic acid | 1.95g |
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| Omega-6 - Gamma-linoleic acid | 0.003g |
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| Omega-3 - ALA | 0.087g |
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| Omega-3 - Eicosatrienoic acid | 0.007g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.01g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
21%
Minerals Daily Need Coverage Score
76%
41%
Comparison summary
Which food contains less Sodium?
Pupusas contains less Sodium (difference - 1289mg)
Which food is lower in glycemic index?
Pupusas is lower in glycemic index (difference - 83)
Which food is richer in vitamins?
Pupusas is relatively richer in vitamins
Which food is lower in Sugar?
Pretzels is lower in Sugar (difference - 1.45g)
Which food is lower in Cholesterol?
Pretzels is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Pretzels is lower in Saturated Fat (difference - 2.416g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.