Pretzels vs. Spanish rice — In-Depth Nutrition Comparison

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How are pretzels and spanish rice different?

Pretzels are higher in manganese, copper, folate, phosphorus, iron, fiber, and magnesium; however, spanish rice is richer in polyunsaturated fat.
Daily need coverage for manganese for pretzels is 61% higher.
Pretzels contain 4 times more copper than spanish rice. While pretzels contain 0.264mg of copper, spanish rice contains only 0.065mg.
Spanish rice has less sodium.
Spanish rice has a lower glycemic index (51) than pretzels (83).

Snacks, pretzels, hard, plain, made with unenriched flour, salted and Restaurant, Mexican, spanish rice are the varieties used in this article.

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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.

Pretzels

Spanish rice

Contains more MagnesiumMagnesium	+169.2%
Contains more CalciumCalcium	+80%
Contains more PotassiumPotassium	+25.9%
Contains more IronIron	+45.2%
Contains more CopperCopper	+306.2%
Contains more ZincZinc	+77.1%
Contains more PhosphorusPhosphorus	+98.2%
Contains more ManganeseManganese	+358.7%

Contains less SodiumSodium	-69.2%
Contains more SeleniumSelenium	+27.6%

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.

Pretzels

Spanish rice

Contains more Vitamin B2Vitamin B2	+35.1%
Contains more Vitamin B6Vitamin B6	+41.5%
Contains more FolateFolate	+66%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B3Vitamin B3	+23.9%
Contains more Vitamin B5Vitamin B5	+44.1%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.183mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	1.789mg	0.39mg	61%
Sodium	1715mg	528mg	52%
Copper	0.264mg	0.065mg	22%
Carbs	79.2g	31.16g	16%
Protein	9.1g	3.28g	12%
Vitamin K		13µg	11%
Starch		27.55g	11%
Calories	381kcal	185kcal	10%
Phenylalanine	0.453mg	153mg	9%
Folate	83µg	50µg	8%
Phosphorus	113mg	57mg	8%
Iron	1.67mg	1.15mg	7%
Polyunsaturated fat	1.22g	2.317g	7%
Fiber	2.8g	1.2g	6%
Magnesium	35mg	13mg	5%
Vitamin E		0.6mg	4%
Vitamin B6	0.116mg	0.082mg	3%
Vitamin B12	0µg	0.08µg	3%
Vitamin B3	1.92mg	2.378mg	3%
Vitamin B5	0.288mg	0.415mg	3%
Selenium	5.8µg	7.4µg	3%
Fats	3.5g	5.29g	3%
Zinc	0.85mg	0.48mg	3%
Vitamin B2	0.1mg	0.074mg	2%
Calcium	36mg	20mg	2%
Choline		9.1mg	2%
Vitamin A	0µg	6µg	1%
Potassium	146mg	116mg	1%
Saturated fat	0.75g	1.005g	1%
Fructose		0.42g	1%
Vitamin C	0mg	0.1mg	0%
Net carbs	76.4g	29.96g	N/A
Sugar		1.3g	N/A
Vitamin B1	0.18mg	0.183mg	0%
Trans fat		0.07g	N/A
Monounsaturated fat	1.36g	1.511g	0%
Tryptophan	0.109mg	0.044mg	0%
Threonine	0.259mg	0.098mg	0%
Isoleucine	0.345mg	0.109mg	0%
Leucine	0.636mg	0.24mg	0%
Lysine	0.221mg	0.131mg	0%
Methionine	0.164mg	0.071mg	0%
Valine	0.392mg	0.137mg	0%
Histidine	0.201mg	0.071mg	0%
Omega-3 - ALA		0.238g	N/A
Omega-6 - Gamma-linoleic acid		0.011g	N/A
Omega-6 - Eicosadienoic acid		0.002g	N/A
Omega-6 - Linoleic acid		2.052g	N/A