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  6. Pretzels vs. Raisin Bran Cereal

Pretzels vs. Raisin Bran Cereal — In-Depth Nutrition Comparison

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What are the main differences between pretzels and raisin Bran Cereal?

  • Pretzels have less iron, vitamin B12, folate, selenium, vitamin B6, zinc, vitamin B2, vitamin B3, and vitamin B1 than raisin Bran Cereal.
  • Raisin Bran Cereal's daily need coverage for iron is 170% higher.
  • Pretzels have 4 times more sodium than raisin Bran Cereal. Pretzels have 1715mg of sodium, while raisin Bran Cereal has 466mg.
  • Raisin Bran Cereal has a lower glycemic index than pretzels.

We used Snacks, pretzels, hard, plain, made with unenriched flour, salted and Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal types in this comparison.

Infographic

Pretzels vs Raisin Bran 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 97% 9.9% 48% 572% 169% 173% 145% 61% 0% 211%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +288.6%
Contains more PotassiumPotassium +274%
Contains more IronIron +813.2%
Contains more CopperCopper +92.4%
Contains more ZincZinc +648.2%
Contains more PhosphorusPhosphorus +200%
Contains less SodiumSodium -72.8%
Contains more SeleniumSelenium +565.5%
~equal in Calcium ~33mg

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% 84% 3.6% 38% 158% 166% 159% 0% 196% 316% 0.75% 254% 13%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +250%
Contains more Vitamin B2Vitamin B2 +620%
Contains more Vitamin B3Vitamin B3 +341.1%
Contains more Vitamin B6Vitamin B6 +632.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +308.4%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Pretzels Raisin Bran Cereal DV% diff.
Iron 1.67mg 15.25mg 170%
Vitamin B12 0µg 2.53µg 105%
Manganese 1.789mg 78%
Folate 83µg 339µg 64%
Selenium 5.8µg 38.6µg 60%
Vitamin B6 0.116mg 0.85mg 56%
Sodium 1715mg 466mg 54%
Zinc 0.85mg 6.36mg 50%
Vitamin B2 0.1mg 0.72mg 48%
Vitamin B3 1.92mg 8.47mg 41%
Vitamin B1 0.18mg 0.63mg 38%
Phosphorus 113mg 339mg 32%
Fiber 2.8g 10.2g 30%
Vitamin A 0µg 253µg 28%
Copper 0.264mg 0.508mg 27%
Magnesium 35mg 136mg 24%
Vitamin D 2.5µg 13%
Vitamin D 102IU 13%
Potassium 146mg 546mg 12%
Vitamin B5 0.288mg 6%
Choline 24.1mg 4%
Monounsaturated fat 1.36g 0.357g 3%
Protein 9.1g 7.63g 3%
Fats 3.5g 1.87g 3%
Polyunsaturated fat 1.22g 0.908g 2%
Calories 381kcal 342kcal 2%
Vitamin E 0.18mg 1%
Saturated fat 0.75g 0.424g 1%
Carbs 79.2g 80.37g 0%
Net carbs 76.4g 70.17g N/A
Calcium 36mg 33mg 0%
Sugar 33.04g N/A
Vitamin K 0.3µg 0%
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
8% 2% 80% 8% 3%
Protein: 7.63 g
Fats: 1.87 g
Carbs: 80.37 g
Water: 7.5 g
Other: 2.63 g
Contains more ProteinProtein +19.3%
Contains more FatsFats +87.2%
Contains more OtherOther +86.3%
Contains more WaterWater +127.3%
~equal in Carbs ~80.37g

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
25% 21% 54%
Saturated fat: Sat. Fat 0.424 g
Monounsaturated fat: Mono. Fat 0.357 g
Polyunsaturated fat: Poly. Fat 0.908 g
Contains more Mono. FatMonounsaturated fat +281%
Contains more Poly. FatPolyunsaturated fat +34.4%
Contains less Sat. FatSaturated fat -43.5%

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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. Raisin Bran Cereal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172996/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.