Brown rice vs. Pretzel — In-Depth Nutrition Comparison
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The main differences between brown rice and pretzel
- Pretzel is richer than brown rice in iron, folate, vitamin B1, vitamin B2, vitamin B3, fiber, and copper.
- Daily need coverage for sodium for pretzel is 54% higher.
- Brown rice contains less sodium.
- Brown rice has a lower glycemic index than pretzel.
Food types used in this article are Rice, brown, long-grain, cooked 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 MagnesiumMagnesium | +34.5% |
| Contains less SodiumSodium | -99.7% |
| Contains more SeleniumSelenium | +31.8% |
| Contains more CalciumCalcium | +800% |
| Contains more PotassiumPotassium | +159.3% |
| Contains more IronIron | +717.9% |
| Contains more CopperCopper | +47.2% |
| Contains more ZincZinc | +46.5% |
| Contains more PhosphorusPhosphorus | +24.3% |
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 B5Vitamin B5 | +18% |
| Contains more Vitamin B6Vitamin B6 | +66.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +176.5% |
| Contains more Vitamin B1Vitamin B1 | +138.2% |
| Contains more Vitamin B2Vitamin B2 | +381.2% |
| Contains more Vitamin B3Vitamin B3 | +105.8% |
| Contains more Vitamin KVitamin K | +1300% |
| Contains more FolateFolate | +1744.4% |
| Contains more CholineCholine | +220.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 4mg | 1240mg | 54% |
| Iron | 0.56mg | 4.58mg | 50% |
| Folate | 9µg | 166µg | 39% |
| Vitamin B1 | 0.178mg | 0.424mg | 21% |
| Vitamin B2 | 0.069mg | 0.332mg | 20% |
| Starch | 24.79g | 72.58g | 20% |
| Carbs | 25.58g | 80.39g | 18% |
| Vitamin B3 | 2.561mg | 5.27mg | 17% |
| Protein | 2.74g | 10.04g | 15% |
| Calories | 123kcal | 384kcal | 13% |
| Fiber | 1.6g | 3.4g | 7% |
| Copper | 0.106mg | 0.156mg | 6% |
| Polyunsaturated fat | 0.366g | 1.291g | 6% |
| Choline | 9.2mg | 29.5mg | 4% |
| Potassium | 86mg | 223mg | 4% |
| Phosphorus | 103mg | 128mg | 4% |
| Vitamin B6 | 0.123mg | 0.074mg | 4% |
| Fats | 0.97g | 2.93g | 3% |
| Zinc | 0.71mg | 1.04mg | 3% |
| Selenium | 5.8µg | 4.4µg | 3% |
| Vitamin K | 0.2µg | 2.8µg | 2% |
| Magnesium | 39mg | 29mg | 2% |
| Vitamin C | 0mg | 2.1mg | 2% |
| Vitamin E | 0.17mg | 0.47mg | 2% |
| Calcium | 3mg | 27mg | 2% |
| Manganese | 0.974mg | 1.015mg | 2% |
| Saturated fat | 0.26g | 0.391g | 1% |
| Monounsaturated fat | 0.369g | 0.727g | 1% |
| Vitamin B5 | 0.38mg | 0.322mg | 1% |
| Net carbs | 23.98g | 76.99g | N/A |
| Sugar | 0.24g | 2.21g | N/A |
| Trans fat | 0g | 0.004g | N/A |
| Tryptophan | 0.033mg | 0.097mg | 0% |
| Threonine | 0.095mg | 0.25mg | 0% |
| Isoleucine | 0.109mg | 0.407mg | 0% |
| Leucine | 0.214mg | 0.757mg | 0% |
| Lysine | 0.099mg | 0.257mg | 0% |
| Methionine | 0.058mg | 0.177mg | 0% |
| Phenylalanine | 0.133mg | 0.52mg | 0% |
| Valine | 0.151mg | 0.48mg | 0% |
| Histidine | 0.066mg | 0.22mg | 0% |
| Fructose | 0g | 0.31g | 0% |
| Omega-3 - ALA | 0.011g | 0.063g | N/A |
| Omega-6 - Gamma-linoleic acid | 0g | 0.001g | N/A |
| Omega-6 - Linoleic acid | 0.355g | 1.223g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
Protein:
10.04 g
Fats:
2.93 g
Carbs:
80.39 g
Water:
3.13 g
Other:
3.51 g
| Contains more WaterWater | +2145% |
| Contains more ProteinProtein | +266.4% |
| Contains more FatsFats | +202.1% |
| Contains more CarbsCarbs | +214.3% |
| Contains more OtherOther | +697.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 g
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 | -33.5% |
| Contains more Mono. FatMonounsaturated fat | +97% |
| Contains more Poly. FatPolyunsaturated fat | +252.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
24.79 g
Sucrose:
0.24 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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 SucroseSucrose | +∞% |
| Contains more StarchStarch | +192.8% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
