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Rice cakes vs. Pretzels — In-Depth Nutrition Comparison

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The main differences between rice cakes and pretzels

  • Rice cakes have more manganese, vitamin B3, phosphorus, magnesium, selenium, vitamin B5, zinc, and copper; however, pretzels have more folate.
  • Daily need coverage for manganese for rice cakes is 191% higher.
  • Pretzels have 4 times less magnesium than rice cakes. Rice cakes have 151mg of magnesium, while pretzels have 35mg.
  • Rice cakes are lower in sodium.

Food types used in this article are Snacks, rice cakes, brown rice, buckwheat and Snacks, pretzels, hard, plain, made with unenriched flour, salted.

Infographic

Rice cakes vs Pretzels 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 108% 3.3% 26% 43% 127% 68% 163% 15% 806% 89%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 11% 13% 63% 88% 23% 48% 224% 233% 32%
Contains more MagnesiumMagnesium +331.4%
Contains more PotassiumPotassium +104.8%
Contains more CopperCopper +43.9%
Contains more ZincZinc +194.1%
Contains more PhosphorusPhosphorus +236.3%
Contains less SodiumSodium -93.2%
Contains more ManganeseManganese +245.4%
Contains more SeleniumSelenium +182.8%
Contains more CalciumCalcium +227.3%
Contains more IronIron +46.5%

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.
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% 0% 0% 14% 24% 152% 70% 30% 0% 0% 16% 0%
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% 0% 0% 45% 23% 36% 17% 27% 0% 0% 62% 0%
Contains more Vitamin B3Vitamin B3 +321.7%
Contains more Vitamin B5Vitamin B5 +302.8%
Contains more Vitamin B6Vitamin B6 +12.1%
Contains more Vitamin B1Vitamin B1 +221.4%
Contains more FolateFolate +295.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.1mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Rice cakes Pretzels DV% diff.
Manganese 6.18mg 1.789mg 191%
Sodium 116mg 1715mg 70%
Vitamin B3 8.096mg 1.92mg 39%
Phosphorus 380mg 113mg 38%
Magnesium 151mg 35mg 28%
Selenium 16.4µg 5.8µg 19%
Vitamin B5 1.16mg 0.288mg 17%
Folate 21µg 83µg 16%
Zinc 2.5mg 0.85mg 15%
Copper 0.38mg 0.264mg 13%
Vitamin B1 0.056mg 0.18mg 10%
Iron 1.14mg 1.67mg 7%
Potassium 299mg 146mg 5%
Fiber 3.8g 2.8g 4%
Calcium 11mg 36mg 3%
Vitamin B6 0.13mg 0.116mg 1%
Saturated fat 0.64g 0.75g 1%
Monounsaturated fat 1.11g 1.36g 1%
Polyunsaturated fat 1.11g 1.22g 1%
Calories 380kcal 381kcal 0%
Protein 9g 9.1g 0%
Fats 3.5g 3.5g 0%
Carbs 80.1g 79.2g 0%
Net carbs 76.3g 76.4g N/A
Vitamin B2 0.103mg 0.1mg 0%
Tryptophan 0.125mg 0.109mg 0%
Threonine 0.34mg 0.259mg 0%
Isoleucine 0.358mg 0.345mg 0%
Leucine 0.638mg 0.636mg 0%
Lysine 0.414mg 0.221mg 0%
Methionine 0.152mg 0.164mg 0%
Phenylalanine 0.399mg 0.453mg 0%
Valine 0.489mg 0.392mg 0%
Histidine 0.218mg 0.201mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 4% 80% 6%
Protein: 9 g
Fats: 3.5 g
Carbs: 80.1 g
Water: 5.9 g
Other: 1.5 g
9% 4% 79% 3% 5%
Protein: 9.1 g
Fats: 3.5 g
Carbs: 79.2 g
Water: 3.3 g
Other: 4.9 g
Contains more WaterWater +78.8%
Contains more OtherOther +226.7%
~equal in Protein ~9.1g
~equal in Fats ~3.5g
~equal in Carbs ~79.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 39% 39%
Saturated fat: Sat. Fat 0.64 g
Monounsaturated fat: Mono. Fat 1.11 g
Polyunsaturated fat: Poly. Fat 1.11 g
23% 41% 37%
Saturated fat: Sat. Fat 0.75 g
Monounsaturated fat: Mono. Fat 1.36 g
Polyunsaturated fat: Poly. Fat 1.22 g
Contains less Sat. FatSaturated fat -14.7%
Contains more Mono. FatMonounsaturated fat +22.5%
~equal in Polyunsaturated fat ~1.22g

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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. Rice cakes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167967/nutrients
  2. Pretzels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170650/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.