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Pretzels vs. Rice cakes — In-Depth Nutrition Comparison

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The main differences between pretzels and rice cakes

  • Pretzels have more folate; however, rice cakes have more manganese, vitamin B3, phosphorus, magnesium, selenium, vitamin B5, zinc, and copper.
  • Daily need coverage for manganese for rice cakes is 191% higher.
  • Rice cakes have 15 times less sodium than pretzels. Pretzels have 1715mg of sodium, while rice cakes have 116mg.

Food types used in this article are Snacks, pretzels, hard, plain, made with unenriched flour, salted and Snacks, rice cakes, brown rice, buckwheat.

Infographic

Pretzels vs Rice cakes infographic
Infographic link

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 108% 3.3% 26% 43% 127% 68% 163% 15% 806% 89%
Contains more CalciumCalcium +227.3%
Contains more IronIron +46.5%
Contains more MagnesiumMagnesium +331.4%
Contains more PotassiumPotassium +104.8%
Contains more CopperCopper +43.9%
Contains more ZincZinc +194.1%
Contains more PhosphorusPhosphorus +236.3%
Contains less SodiumSodium -93.2%
Contains more ManganeseManganese +245.4%
Contains more SeleniumSelenium +182.8%

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% 0% 0% 0% 14% 24% 152% 70% 30% 0% 0% 16% 0%
Contains more Vitamin B1Vitamin B1 +221.4%
Contains more FolateFolate +295.2%
Contains more Vitamin B3Vitamin B3 +321.7%
Contains more Vitamin B5Vitamin B5 +302.8%
Contains more Vitamin B6Vitamin B6 +12.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.103mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pretzels Rice cakes DV% diff.
Manganese 1.789mg 6.18mg 191%
Sodium 1715mg 116mg 70%
Vitamin B3 1.92mg 8.096mg 39%
Phosphorus 113mg 380mg 38%
Magnesium 35mg 151mg 28%
Selenium 5.8µg 16.4µg 19%
Vitamin B5 0.288mg 1.16mg 17%
Folate 83µg 21µg 16%
Zinc 0.85mg 2.5mg 15%
Copper 0.264mg 0.38mg 13%
Vitamin B1 0.18mg 0.056mg 10%
Iron 1.67mg 1.14mg 7%
Potassium 146mg 299mg 5%
Fiber 2.8g 3.8g 4%
Calcium 36mg 11mg 3%
Vitamin B6 0.116mg 0.13mg 1%
Saturated fat 0.75g 0.64g 1%
Monounsaturated fat 1.36g 1.11g 1%
Polyunsaturated fat 1.22g 1.11g 1%
Calories 381kcal 380kcal 0%
Protein 9.1g 9g 0%
Fats 3.5g 3.5g 0%
Carbs 79.2g 80.1g 0%
Net carbs 76.4g 76.3g N/A
Vitamin B2 0.1mg 0.103mg 0%
Tryptophan 0.109mg 0.125mg 0%
Threonine 0.259mg 0.34mg 0%
Isoleucine 0.345mg 0.358mg 0%
Leucine 0.636mg 0.638mg 0%
Lysine 0.221mg 0.414mg 0%
Methionine 0.164mg 0.152mg 0%
Phenylalanine 0.453mg 0.399mg 0%
Valine 0.392mg 0.489mg 0%
Histidine 0.201mg 0.218mg 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
9% 4% 80% 6%
Protein: 9 g
Fats: 3.5 g
Carbs: 80.1 g
Water: 5.9 g
Other: 1.5 g
Contains more OtherOther +226.7%
Contains more WaterWater +78.8%
~equal in Protein ~9g
~equal in Fats ~3.5g
~equal in Carbs ~80.1g

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
22% 39% 39%
Saturated fat: Sat. Fat 0.64 g
Monounsaturated fat: Mono. Fat 1.11 g
Polyunsaturated fat: Poly. Fat 1.11 g
Contains more Mono. FatMonounsaturated fat +22.5%
Contains less Sat. FatSaturated fat -14.7%
~equal in Polyunsaturated fat ~1.11g

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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. Rice cakes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167967/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.