Raisin vs. Pretzel — In-Depth Nutrition Comparison
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A recap on differences between raisins and pretzel
- Raisins are higher in copper, potassium, and vitamin B6, yet pretzel is higher in folate, iron, manganese, vitamin B3, vitamin B1, and vitamin B2.
- Pretzel covers your daily sodium needs 53% more than raisins.
- Raisins contain 3 times more potassium than pretzel. While raisins contain 749mg of potassium, pretzel contains only 223mg.
- The amount of sodium in raisins is lower.
- The glycemic index of raisins is lower.
Food varieties used in this article are Raisins, seedless and Snacks, pretzels, hard, plain, salted.
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.
| Contains more CalciumCalcium | +85.2% |
| Contains more PotassiumPotassium | +235.9% |
| Contains more CopperCopper | +103.8% |
| Contains less SodiumSodium | -99.1% |
| Contains more IronIron | +143.6% |
| Contains more ZincZinc | +372.7% |
| Contains more PhosphorusPhosphorus | +26.7% |
| Contains more ManganeseManganese | +239.5% |
| Contains more SeleniumSelenium | +633.3% |
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 B6Vitamin B6 | +135.1% |
| Contains more Vitamin KVitamin K | +25% |
| Contains more Vitamin EVitamin E | +291.7% |
| Contains more Vitamin B1Vitamin B1 | +300% |
| Contains more Vitamin B2Vitamin B2 | +165.6% |
| Contains more Vitamin B3Vitamin B3 | +588% |
| Contains more Vitamin B5Vitamin B5 | +238.9% |
| Contains more FolateFolate | +3220% |
| Contains more CholineCholine | +165.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 11mg | 1240mg | 53% |
| Folate | 5µg | 166µg | 40% |
| Fructose | 29.68g | 0.31g | 37% |
| Iron | 1.88mg | 4.58mg | 34% |
| Manganese | 0.299mg | 1.015mg | 31% |
| Starch | 2.7g | 72.58g | 29% |
| Vitamin B3 | 0.766mg | 5.27mg | 28% |
| Vitamin B1 | 0.106mg | 0.424mg | 27% |
| Copper | 0.318mg | 0.156mg | 18% |
| Vitamin B2 | 0.125mg | 0.332mg | 16% |
| Potassium | 749mg | 223mg | 15% |
| Protein | 3.07g | 10.04g | 14% |
| Vitamin B6 | 0.174mg | 0.074mg | 8% |
| Polyunsaturated fat | 0.037g | 1.291g | 8% |
| Zinc | 0.22mg | 1.04mg | 7% |
| Selenium | 0.6µg | 4.4µg | 7% |
| Vitamin B5 | 0.095mg | 0.322mg | 5% |
| Calories | 299kcal | 384kcal | 4% |
| Phosphorus | 101mg | 128mg | 4% |
| Fats | 0.46g | 2.93g | 4% |
| Choline | 11.1mg | 29.5mg | 3% |
| Vitamin E | 0.12mg | 0.47mg | 2% |
| Calcium | 50mg | 27mg | 2% |
| Monounsaturated fat | 0.051g | 0.727g | 2% |
| Saturated fat | 0.058g | 0.391g | 2% |
| Fiber | 3.7g | 3.4g | 1% |
| Magnesium | 32mg | 29mg | 1% |
| Vitamin K | 3.5µg | 2.8µg | 1% |
| Vitamin C | 2.3mg | 2.1mg | 0% |
| Net carbs | 75.48g | 76.99g | N/A |
| Carbs | 79.18g | 80.39g | 0% |
| Sugar | 59.19g | 2.21g | N/A |
| Trans fat | 0g | 0.004g | N/A |
| Tryptophan | 0.05mg | 0.097mg | 0% |
| Threonine | 0.077mg | 0.25mg | 0% |
| Isoleucine | 0.057mg | 0.407mg | 0% |
| Leucine | 0.096mg | 0.757mg | 0% |
| Lysine | 0.084mg | 0.257mg | 0% |
| Methionine | 0.021mg | 0.177mg | 0% |
| Phenylalanine | 0.065mg | 0.52mg | 0% |
| Valine | 0.083mg | 0.48mg | 0% |
| Histidine | 0.072mg | 0.22mg | 0% |
| Omega-3 - ALA | 0.063g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.001g | 0.001g | N/A |
| Omega-6 - Linoleic acid | 1.223g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +393% |
| Contains more ProteinProtein | +227% |
| Contains more FatsFats | +537% |
| Contains more OtherOther | +88.7% |
~equal in
Carbs
~80.39g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -85.2% |
| Contains more Mono. FatMonounsaturated fat | +1325.5% |
| Contains more Poly. FatPolyunsaturated fat | +3389.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +3921.7% |
| Contains more FructoseFructose | +9474.2% |
| Contains more StarchStarch | +2588.1% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
