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  6. Roe vs. Pretzel

Roe vs. Pretzel — In-Depth Nutrition Comparison

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The main differences between Roe and Pretzel

  • Roe is richer in Vitamin B12, Selenium, Phosphorus, and Vitamin B2, yet Pretzel is richer in Iron, Manganese, Vitamin B3, and Folate.
  • Daily need coverage for Vitamin B12 from Roe is 481% higher.

Food types used in this article are Fish, roe, mixed species, cooked, dry heat and Snacks, pretzels, hard, plain, salted.

Infographic

Roe 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.
Roe
Roe
6
:
4
Pretzel
Pretzel
Contains more Phosphorus +302.3%
Contains more Potassium +26.9%
Contains less Sodium -90.6%
Contains more Zinc +23.1%
Contains more Selenium +1075%
Contains more Iron +494.8%
Contains more Magnesium +11.5%
Contains more Copper +21.9%
Contains more Manganese +7707.7%
Equal in Calcium - 27
Roe
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 29% 19% 221% 25% 16% 35% 43% 2% 282%
Pretzel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 172% 21% 55% 20% 162% 29% 53% 133% 24%
Contains more Phosphorus +302.3%
Contains more Potassium +26.9%
Contains less Sodium -90.6%
Contains more Zinc +23.1%
Contains more Selenium +1075%
Contains more Iron +494.8%
Contains more Magnesium +11.5%
Contains more Copper +21.9%
Contains more Manganese +7707.7%
Equal in Calcium - 27

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.
Roe
Roe
6
:
6
Pretzel
Pretzel
Contains more Vitamin A +∞%
Contains more Vitamin C +681%
Contains more Vitamin B2 +185.8%
Contains more Vitamin B5 +258.4%
Contains more Vitamin B6 +150%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +53.1%
Contains more Vitamin B3 +140.4%
Contains more Folate +80.4%
Roe
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 55% 70% 219% 42% 70% 43% 69% 1443% 0%
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 A +∞%
Contains more Vitamin C +681%
Contains more Vitamin B2 +185.8%
Contains more Vitamin B5 +258.4%
Contains more Vitamin B6 +150%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +53.1%
Contains more Vitamin B3 +140.4%
Contains more Folate +80.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
3
:
2
Pretzel
Pretzel
Contains more Protein +185.1%
Contains more Fats +180.9%
Contains more Water +1773.2%
Contains more Carbs +4087%
Contains more Other +35%
Roe
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 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 Protein +185.1%
Contains more Fats +180.9%
Contains more Water +1773.2%
Contains more Carbs +4087%
Contains more Other +35%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
2
:
1
Pretzel
Pretzel
Contains more Monounsaturated Fat +192.8%
Contains more Polyunsaturated fat +163.7%
Contains less Saturated Fat -79%
Roe
25% 29% 46%
Saturated Fat: 1.866 g
Monounsaturated Fat: 2.129 g
Polyunsaturated fat: 3.404 g
Pretzel
16% 30% 54%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g
Contains more Monounsaturated Fat +192.8%
Contains more Polyunsaturated fat +163.7%
Contains less Saturated Fat -79%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Roe Pretzel Opinion
Net carbs 1.92g 76.99g Pretzel
Protein 28.62g 10.04g Roe
Fats 8.23g 2.93g Roe
Carbs 1.92g 80.39g Pretzel
Calories 204kcal 384kcal Pretzel
Starch 72.58g Pretzel
Fructose 0.31g Pretzel
Sugar 2.21g Roe
Fiber 0g 3.4g Pretzel
Calcium 28mg 27mg Roe
Iron 0.77mg 4.58mg Pretzel
Magnesium 26mg 29mg Pretzel
Phosphorus 515mg 128mg Roe
Potassium 283mg 223mg Roe
Sodium 117mg 1240mg Roe
Zinc 1.28mg 1.04mg Roe
Copper 0.128mg 0.156mg Pretzel
Manganese 0.013mg 1.015mg Pretzel
Selenium 51.7µg 4.4µg Roe
Vitamin A 303IU 0IU Roe
Vitamin A RAE 91µg 0µg Roe
Vitamin E 0.47mg Pretzel
Vitamin C 16.4mg 2.1mg Roe
Vitamin B1 0.277mg 0.424mg Pretzel
Vitamin B2 0.949mg 0.332mg Roe
Vitamin B3 2.192mg 5.27mg Pretzel
Vitamin B5 1.154mg 0.322mg Roe
Vitamin B6 0.185mg 0.074mg Roe
Folate 92µg 166µg Pretzel
Vitamin B12 11.54µg 0µg Roe
Vitamin K 2.8µg Pretzel
Tryptophan 0.375mg 0.097mg Roe
Threonine 1.305mg 0.25mg Roe
Isoleucine 1.465mg 0.407mg Roe
Leucine 2.509mg 0.757mg Roe
Lysine 2.179mg 0.257mg Roe
Methionine 0.71mg 0.177mg Roe
Phenylalanine 1.401mg 0.52mg Roe
Valine 1.676mg 0.48mg Roe
Histidine 0.778mg 0.22mg Roe
Cholesterol 479mg 0mg Pretzel
Trans Fat 0.004g Roe
Saturated Fat 1.866g 0.391g Pretzel
Omega-3 - DHA 1.747g 0g Roe
Omega-3 - EPA 1.26g 0g Roe
Omega-3 - DPA 0.105g 0g Roe
Monounsaturated Fat 2.129g 0.727g Roe
Polyunsaturated fat 3.404g 1.291g Roe
Omega-6 - Linoleic acid 1.223g Pretzel
Omega-6 - Gamma-linoleic acid 0.001g Pretzel
Omega-3 - ALA 0.063g Pretzel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe 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
169%
Roe
39%
Pretzel
Minerals Daily Need Coverage Score
68%
Roe
67%
Pretzel

Comparison summary

Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 2.21g)
Which food contains less Sodium?
Roe
Roe contains less Sodium (difference - 1123mg)
Which food is lower in glycemic index?
Roe
Roe is lower in glycemic index (difference - 56)
Which food is lower in Cholesterol?
Pretzel
Pretzel is lower in Cholesterol (difference - 479mg)
Which food is lower in Saturated Fat?
Pretzel
Pretzel is lower in Saturated Fat (difference - 1.475g)
Which food is cheaper?
Pretzel
Pretzel is cheaper (difference - $97.6)
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.
Which food is richer in vitamins?
?
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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.