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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.

Infographic

Quinoa vs Pretzel 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.
Quinoa
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 8.1% 20% 172% 52% 28% 55% 162% 132% 24%
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%
~equal in Zinc ~1.04mg

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.
Quinoa
2
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
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 7% 0% 9.4% 0% 106% 77% 99% 19% 17% 0% 7% 125% 16%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
1
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
10% 3% 80% 3% 4%
Protein: 10.04 g
Fats: 2.93 g
Carbs: 80.39 g
Water: 3.13 g
Other: 3.51 g
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
Quinoa
1
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
16% 30% 54%
Saturated fat: Sat. Fat 0.391 g
Monounsaturated fat: Mono. Fat 0.727 g
Polyunsaturated fat: Poly. Fat 1.291 g
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
Quinoa
0
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
97%
Starch: 72.58 g
Sucrose: 0 g
Glucose: 0.69 g
Fructose: 0.31 g
Lactose: 0 g
Maltose: 1.11 g
Galactose: 0 g
Contains more StarchStarch +311.7%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Sucrose ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Quinoa Pretzel
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Quinoa Pretzel 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?

ok
ok
is better in case of low diet
Quinoa Pretzel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Quinoa
37%
Pretzel
Minerals Daily Need Coverage Score
38%
Quinoa
67%
Pretzel

Comparison summary

Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 1.34g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 1233mg)
Which food is lower in Saturated fat?
Quinoa
Quinoa is lower in Saturated fat (difference - 0.16g)
Which food is lower in glycemic index?
Quinoa
Quinoa is lower in glycemic index (difference - 30)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $2.4)
Which food is richer in vitamins?
Pretzel
Pretzel is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients
  2. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/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.