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  6. Brown rice vs. Pretzel

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 from Pretzel is 54% higher.
  • Brown rice contains less Sodium.

Food types used in this article are Rice, brown, long-grain, cooked and Snacks, pretzels, hard, plain, salted.

Infographic

Brown rice 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.
Brown rice
Brown rice
3
:
7
Pretzel
Pretzel
Contains more Magnesium +34.5%
Contains less Sodium -99.7%
Contains more Selenium +31.8%
Contains more Calcium +800%
Contains more Iron +717.9%
Contains more Phosphorus +24.3%
Contains more Potassium +159.3%
Contains more Zinc +46.5%
Contains more Copper +47.2%
Equal in Manganese - 1.015
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Pretzel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 172% 21% 55% 20% 162% 29% 53% 133% 24%
Contains more Magnesium +34.5%
Contains less Sodium -99.7%
Contains more Selenium +31.8%
Contains more Calcium +800%
Contains more Iron +717.9%
Contains more Phosphorus +24.3%
Contains more Potassium +159.3%
Contains more Zinc +46.5%
Contains more Copper +47.2%
Equal in Manganese - 1.015

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.
Brown rice
Brown rice
2
:
7
Pretzel
Pretzel
Contains more Vitamin B5 +18%
Contains more Vitamin B6 +66.2%
Contains more Vitamin E +176.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +138.2%
Contains more Vitamin B2 +381.2%
Contains more Vitamin B3 +105.8%
Contains more Folate +1744.4%
Contains more Vitamin K +1300%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Pretzel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 10% 0% 7% 106% 77% 99% 20% 18% 125% 0% 7%
Contains more Vitamin B5 +18%
Contains more Vitamin B6 +66.2%
Contains more Vitamin E +176.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +138.2%
Contains more Vitamin B2 +381.2%
Contains more Vitamin B3 +105.8%
Contains more Folate +1744.4%
Contains more Vitamin K +1300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brown rice
Brown rice
1
:
4
Pretzel
Pretzel
Contains more Water +2145%
Contains more Protein +266.4%
Contains more Fats +202.1%
Contains more Carbs +214.3%
Contains more Other +697.7%
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Pretzel
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 Water +2145%
Contains more Protein +266.4%
Contains more Fats +202.1%
Contains more Carbs +214.3%
Contains more Other +697.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brown rice
Brown rice
1
:
2
Pretzel
Pretzel
Contains less Saturated Fat -33.5%
Contains more Monounsaturated Fat +97%
Contains more Polyunsaturated fat +252.7%
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Pretzel
16% 30% 54%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g
Contains less Saturated Fat -33.5%
Contains more Monounsaturated Fat +97%
Contains more Polyunsaturated fat +252.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Brown rice
Brown rice
1
:
4
Pretzel
Pretzel
Contains more Sucrose +∞%
Contains more Starch +192.8%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Brown rice
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Pretzel
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 Sucrose +∞%
Contains more Starch +192.8%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brown rice Pretzel Opinion
Net carbs 23.98g 76.99g Pretzel
Protein 2.74g 10.04g Pretzel
Fats 0.97g 2.93g Pretzel
Carbs 25.58g 80.39g Pretzel
Calories 123kcal 384kcal Pretzel
Starch 24.79g 72.58g Pretzel
Fructose 0g 0.31g Pretzel
Sugar 0.24g 2.21g Brown rice
Fiber 1.6g 3.4g Pretzel
Calcium 3mg 27mg Pretzel
Iron 0.56mg 4.58mg Pretzel
Magnesium 39mg 29mg Brown rice
Phosphorus 103mg 128mg Pretzel
Potassium 86mg 223mg Pretzel
Sodium 4mg 1240mg Brown rice
Zinc 0.71mg 1.04mg Pretzel
Copper 0.106mg 0.156mg Pretzel
Manganese 0.974mg 1.015mg Pretzel
Selenium 5.8µg 4.4µg Brown rice
Vitamin E 0.17mg 0.47mg Pretzel
Vitamin C 0mg 2.1mg Pretzel
Vitamin B1 0.178mg 0.424mg Pretzel
Vitamin B2 0.069mg 0.332mg Pretzel
Vitamin B3 2.561mg 5.27mg Pretzel
Vitamin B5 0.38mg 0.322mg Brown rice
Vitamin B6 0.123mg 0.074mg Brown rice
Folate 9µg 166µg Pretzel
Vitamin K 0.2µg 2.8µg Pretzel
Tryptophan 0.033mg 0.097mg Pretzel
Threonine 0.095mg 0.25mg Pretzel
Isoleucine 0.109mg 0.407mg Pretzel
Leucine 0.214mg 0.757mg Pretzel
Lysine 0.099mg 0.257mg Pretzel
Methionine 0.058mg 0.177mg Pretzel
Phenylalanine 0.133mg 0.52mg Pretzel
Valine 0.151mg 0.48mg Pretzel
Histidine 0.066mg 0.22mg Pretzel
Trans Fat 0g 0.004g Brown rice
Saturated Fat 0.26g 0.391g Brown rice
Monounsaturated Fat 0.369g 0.727g Pretzel
Polyunsaturated fat 0.366g 1.291g Pretzel
Omega-6 - Linoleic acid 0.355g 1.223g Pretzel
Omega-6 - Gamma-linoleic acid 0g 0.001g Pretzel
Omega-3 - ALA 0.011g 0.063g Pretzel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Pretzel
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
14%
Brown rice
39%
Pretzel
Minerals Daily Need Coverage Score
32%
Brown rice
67%
Pretzel

Comparison summary

Which food is richer in minerals?
Pretzel
Pretzel is relatively richer in minerals
Which food is richer in vitamins?
Pretzel
Pretzel is relatively richer in vitamins
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 1.97g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 1236mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 0.131g)
Which food is lower in glycemic index?
Brown rice
Brown rice is lower in glycemic index (difference - 17)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.