Quinoa vs. Pretzel — In-Depth Nutrition Comparison
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The main differences between quinoa and pretzel
- Quinoa is richer in magnesium, yet pretzel is richer in iron, folate, vitamin B3, vitamin B1, vitamin B2, and manganese.
- Daily need coverage for sodium for pretzel is 54% higher.
- Quinoa contains 2 times more magnesium than pretzel. Quinoa contains 64mg of magnesium, while pretzel contains 29mg.
- Quinoa contains less sodium.
- Quinoa has a lower glycemic index than pretzel.
Food types used in this article are Quinoa, cooked and Snacks, pretzels, hard, plain, salted.
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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 MagnesiumMagnesium | +120.7% |
| Contains more CopperCopper | +23.1% |
| Contains more PhosphorusPhosphorus | +18.8% |
| Contains less SodiumSodium | -99.4% |
| Contains more CalciumCalcium | +58.8% |
| Contains more PotassiumPotassium | +29.7% |
| Contains more IronIron | +207.4% |
| Contains more ManganeseManganese | +60.9% |
| Contains more SeleniumSelenium | +57.1% |
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 EVitamin E | +34% |
| Contains more Vitamin B6Vitamin B6 | +66.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +296.3% |
| Contains more Vitamin B2Vitamin B2 | +201.8% |
| Contains more Vitamin B3Vitamin B3 | +1179.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +295.2% |
| Contains more CholineCholine | +28.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +2187.9% |
| Contains more ProteinProtein | +128.2% |
| Contains more FatsFats | +52.6% |
| Contains more CarbsCarbs | +277.4% |
| Contains more OtherOther | +355.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -40.9% |
| Contains more Mono. FatMonounsaturated fat | +37.7% |
| Contains more Poly. FatPolyunsaturated fat | +19.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +311.7% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
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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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Sodium | 7mg | 1240mg | 54% |
| Iron | 1.49mg | 4.58mg | 39% |
| Folate | 42µg | 166µg | 31% |
| Vitamin B3 | 0.412mg | 5.27mg | 30% |
| Vitamin B1 | 0.107mg | 0.424mg | 26% |
| Starch | 17.63g | 72.58g | 23% |
| Carbs | 21.3g | 80.39g | 20% |
| Vitamin B2 | 0.11mg | 0.332mg | 17% |
| Manganese | 0.631mg | 1.015mg | 17% |
| Calories | 120kcal | 384kcal | 13% |
| Protein | 4.4g | 10.04g | 11% |
| Magnesium | 64mg | 29mg | 8% |
| Vitamin B5 | 0.322mg | 6% | |
| Copper | 0.192mg | 0.156mg | 4% |
| Vitamin B6 | 0.123mg | 0.074mg | 4% |
| Phosphorus | 152mg | 128mg | 3% |
| Selenium | 2.8µg | 4.4µg | 3% |
| Fiber | 2.8g | 3.4g | 2% |
| Potassium | 172mg | 223mg | 2% |
| Vitamin C | 0mg | 2.1mg | 2% |
| Vitamin K | 0µg | 2.8µg | 2% |
| Fats | 1.92g | 2.93g | 2% |
| Saturated fat | 0.231g | 0.391g | 1% |
| Vitamin E | 0.63mg | 0.47mg | 1% |
| Calcium | 17mg | 27mg | 1% |
| Polyunsaturated fat | 1.078g | 1.291g | 1% |
| Choline | 23mg | 29.5mg | 1% |
| Net carbs | 18.5g | 76.99g | N/A |
| Sugar | 0.87g | 2.21g | N/A |
| Zinc | 1.09mg | 1.04mg | 0% |
| Trans fat | 0.004g | N/A | |
| Monounsaturated fat | 0.528g | 0.727g | 0% |
| Tryptophan | 0.052mg | 0.097mg | 0% |
| Threonine | 0.131mg | 0.25mg | 0% |
| Isoleucine | 0.157mg | 0.407mg | 0% |
| Leucine | 0.261mg | 0.757mg | 0% |
| Lysine | 0.239mg | 0.257mg | 0% |
| Methionine | 0.096mg | 0.177mg | 0% |
| Phenylalanine | 0.185mg | 0.52mg | 0% |
| Valine | 0.185mg | 0.48mg | 0% |
| Histidine | 0.127mg | 0.22mg | 0% |
| Fructose | 0.31g | 0% | |
| Omega-3 - DHA | 0.015g | 0g | N/A |
| Omega-3 - ALA | 0.063g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.223g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
11%
37%
Minerals Daily Need Coverage Score
38%
67%
Comparison summary
Which food is lower in Sugar?
Quinoa is lower in Sugar (difference - 1.34g)
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 1233mg)
Which food is lower in Saturated fat?
Quinoa is lower in Saturated fat (difference - 0.16g)
Which food is lower in glycemic index?
Quinoa is lower in glycemic index (difference - 30)
Which food is cheaper?
Quinoa is cheaper (difference - $2.4)
Which food is richer in vitamins?
Pretzel is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
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.