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Pretzel vs. Arugula — In-Depth Nutrition Comparison

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What are the main differences between pretzel and arugula?

  • Pretzel is richer in iron, vitamin B1, vitamin B3, manganese, vitamin B2, and folate, while arugula is higher in vitamin K, vitamin A, and vitamin C.
  • Arugula's daily need coverage for vitamin K is 88% higher.
  • Arugula has 46 times less sodium than pretzel. Pretzel has 1240mg of sodium, while arugula has 27mg.
  • Pretzel has a higher glycemic index (83) than arugula (32).

We used Snacks, pretzels, hard, plain, salted and Arugula, raw types in this comparison.

Infographic

Pretzel vs Arugula 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 8.1% 20% 172% 52% 28% 55% 162% 132% 24%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more IronIron +213.7%
Contains more CopperCopper +105.3%
Contains more ZincZinc +121.3%
Contains more PhosphorusPhosphorus +146.2%
Contains more ManganeseManganese +216.2%
Contains more SeleniumSelenium +1366.7%
Contains more MagnesiumMagnesium +62.1%
Contains more CalciumCalcium +492.6%
Contains more PotassiumPotassium +65.5%
Contains less SodiumSodium -97.8%

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 7% 0% 9.4% 0% 106% 77% 99% 19% 17% 0% 7% 125% 16%
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 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin B1Vitamin B1 +863.6%
Contains more Vitamin B2Vitamin B2 +286%
Contains more Vitamin B3Vitamin B3 +1627.9%
Contains more FolateFolate +71.1%
Contains more CholineCholine +92.8%
Contains more Vitamin CVitamin C +614.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +35.7%
Contains more Vitamin KVitamin K +3778.6%
~equal in Vitamin E ~0.43mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.073mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more ProteinProtein +289.1%
Contains more FatsFats +343.9%
Contains more CarbsCarbs +2102.5%
Contains more OtherOther +150.7%
Contains more WaterWater +2830%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 30% 54%
Saturated fat: Sat. Fat 0.391 g
Monounsaturated fat: Mono. Fat 0.727 g
Polyunsaturated fat: Poly. Fat 1.291 g
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains more Mono. FatMonounsaturated fat +1383.7%
Contains more Poly. FatPolyunsaturated fat +304.7%
Contains less Sat. FatSaturated fat -78%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pretzel Arugula
Rich in minerals 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
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pretzel Arugula DV% diff.
Vitamin K 2.8µg 108.6µg 88%
Sodium 1240mg 27mg 53%
Iron 4.58mg 1.46mg 39%
Vitamin B1 0.424mg 0.044mg 32%
Vitamin B3 5.27mg 0.305mg 31%
Manganese 1.015mg 0.321mg 30%
Starch 72.58g 30%
Carbs 80.39g 3.65g 26%
Vitamin B2 0.332mg 0.086mg 19%
Calories 384kcal 25kcal 18%
Folate 166µg 97µg 17%
Protein 10.04g 2.58g 15%
Vitamin C 2.1mg 15mg 14%
Calcium 27mg 160mg 13%
Vitamin A 0µg 119µg 13%
Phosphorus 128mg 52mg 11%
Copper 0.156mg 0.076mg 9%
Fiber 3.4g 1.6g 7%
Selenium 4.4µg 0.3µg 7%
Polyunsaturated fat 1.291g 0.319g 6%
Zinc 1.04mg 0.47mg 5%
Magnesium 29mg 47mg 4%
Potassium 223mg 369mg 4%
Choline 29.5mg 15.3mg 3%
Fats 2.93g 0.66g 3%
Vitamin B5 0.322mg 0.437mg 2%
Monounsaturated fat 0.727g 0.049g 2%
Saturated fat 0.391g 0.086g 1%
Net carbs 76.99g 2.05g N/A
Sugar 2.21g 2.05g N/A
Vitamin E 0.47mg 0.43mg 0%
Vitamin B6 0.074mg 0.073mg 0%
Trans fat 0.004g 0g N/A
Tryptophan 0.097mg 0%
Threonine 0.25mg 0%
Isoleucine 0.407mg 0%
Leucine 0.757mg 0%
Lysine 0.257mg 0%
Methionine 0.177mg 0%
Phenylalanine 0.52mg 0%
Valine 0.48mg 0%
Histidine 0.22mg 0%
Fructose 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pretzel Arugula
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
37%
Pretzel
41%
Arugula
Minerals Daily Need Coverage Score
67%
Pretzel
28%
Arugula

Comparison summary

Which food is richer in minerals?
Pretzel
Pretzel is relatively richer in minerals
Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 0.16g)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 1213mg)
Which food is lower in Saturated fat?
Arugula
Arugula is lower in Saturated fat (difference - 0.305g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 51)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.