Rye vs. Pretzel — In-Depth Nutrition Comparison
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How are rye and pretzel different?
- Rye is higher in manganese, fiber, phosphorus, copper, vitamin B5, magnesium, and selenium; however, pretzel is richer in folate and iron.
- Daily need coverage for manganese for rye is 68% higher.
- Rye contains 5 times more vitamin B5 than pretzel. While rye contains 1.456mg of vitamin B5, pretzel contains only 0.322mg.
- Rye has less sodium.
- Rye has a lower glycemic index (34) than pretzel (83).
Rye grain and Snacks, pretzels, hard, plain, salted are the varieties used in this article.
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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 | +279.3% |
| Contains more PotassiumPotassium | +128.7% |
| Contains more CopperCopper | +135.3% |
| Contains more ZincZinc | +154.8% |
| Contains more PhosphorusPhosphorus | +159.4% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +153.9% |
| Contains more SeleniumSelenium | +215.9% |
| Contains more CalciumCalcium | +12.5% |
| Contains more IronIron | +74.1% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +80.9% |
| Contains more Vitamin B5Vitamin B5 | +352.2% |
| Contains more Vitamin B6Vitamin B6 | +297.3% |
| Contains more Vitamin KVitamin K | +110.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +34.2% |
| Contains more Vitamin B2Vitamin B2 | +32.3% |
| Contains more Vitamin B3Vitamin B3 | +23.4% |
| Contains more FolateFolate | +336.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.577mg | 1.015mg | 68% |
| Sodium | 2mg | 1240mg | 54% |
| Fiber | 15.1g | 3.4g | 47% |
| Folate | 38µg | 166µg | 32% |
| Starch | 72.58g | 30% | |
| Phosphorus | 332mg | 128mg | 29% |
| Iron | 2.63mg | 4.58mg | 24% |
| Vitamin B5 | 1.456mg | 0.322mg | 23% |
| Copper | 0.367mg | 0.156mg | 23% |
| Magnesium | 110mg | 29mg | 19% |
| Vitamin B6 | 0.294mg | 0.074mg | 17% |
| Selenium | 13.9µg | 4.4µg | 17% |
| Zinc | 2.65mg | 1.04mg | 15% |
| Vitamin B1 | 0.316mg | 0.424mg | 9% |
| Potassium | 510mg | 223mg | 8% |
| Vitamin B3 | 4.27mg | 5.27mg | 6% |
| Vitamin B2 | 0.251mg | 0.332mg | 6% |
| Vitamin K | 5.9µg | 2.8µg | 3% |
| Polyunsaturated fat | 0.767g | 1.291g | 3% |
| Vitamin E | 0.85mg | 0.47mg | 3% |
| Calories | 338kcal | 384kcal | 2% |
| Vitamin C | 0mg | 2.1mg | 2% |
| Carbs | 75.86g | 80.39g | 2% |
| Fats | 1.63g | 2.93g | 2% |
| Protein | 10.34g | 10.04g | 1% |
| Saturated fat | 0.197g | 0.391g | 1% |
| Monounsaturated fat | 0.208g | 0.727g | 1% |
| Net carbs | 60.76g | 76.99g | N/A |
| Calcium | 24mg | 27mg | 0% |
| Sugar | 0.98g | 2.21g | N/A |
| Vitamin A | 1µg | 0µg | 0% |
| Trans fat | 0g | 0.004g | N/A |
| Choline | 30.4mg | 29.5mg | 0% |
| Tryptophan | 0.108mg | 0.097mg | 0% |
| Threonine | 0.289mg | 0.25mg | 0% |
| Isoleucine | 0.208mg | 0.407mg | 0% |
| Leucine | 0.563mg | 0.757mg | 0% |
| Lysine | 0.286mg | 0.257mg | 0% |
| Methionine | 0.153mg | 0.177mg | 0% |
| Phenylalanine | 0.435mg | 0.52mg | 0% |
| Valine | 0.317mg | 0.48mg | 0% |
| Histidine | 0.189mg | 0.22mg | 0% |
| Fructose | 0.11g | 0.31g | 0% |
| Omega-3 - ALA | 0.063g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.223g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +238.7% |
| Contains more FatsFats | +79.8% |
| Contains more OtherOther | +123.6% |
~equal in
Protein
~10.04g
~equal in
Carbs
~80.39g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -49.6% |
| Contains more Mono. FatMonounsaturated fat | +249.5% |
| Contains more Poly. FatPolyunsaturated fat | +68.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +331.3% |
| Contains more FructoseFructose | +181.8% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
