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  6. Pretzel vs. Banana

Pretzel vs. Banana — In-Depth Nutrition Comparison

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What are the differences between pretzel and bananas?

  • Pretzel is higher in iron, folate, vitamin B1, manganese, vitamin B3, vitamin B2, phosphorus, and copper, yet bananas are higher in vitamin B6.
  • Pretzel's daily need coverage for iron is 54% more.
  • Pretzel has 1240 times more sodium than bananas. While pretzel has 1240mg of sodium, bananas have only 1mg.
  • The glycemic index of bananas is lower.

We used Snacks, pretzels, hard, plain, salted and Bananas, raw types in this article.

Infographic

Pretzel vs Banana 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 21% 8.1% 20% 172% 52% 28% 55% 162% 132% 24%
Banana
Banana
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 1.5% 32% 9.8% 26% 4.1% 9.4% 0.13% 35% 5.5%
Contains more CalciumCalcium +440%
Contains more IronIron +1661.5%
Contains more CopperCopper +100%
Contains more ZincZinc +593.3%
Contains more PhosphorusPhosphorus +481.8%
Contains more ManganeseManganese +275.9%
Contains more SeleniumSelenium +340%
Contains more PotassiumPotassium +60.5%
Contains less SodiumSodium -99.9%
~equal in Magnesium ~27mg

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%
Banana
Banana
3
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 29% 1% 2% 0% 7.8% 17% 12% 20% 85% 0% 1.3% 15% 5.3%
Contains more Vitamin EVitamin E +370%
Contains more Vitamin B1Vitamin B1 +1267.7%
Contains more Vitamin B2Vitamin B2 +354.8%
Contains more Vitamin B3Vitamin B3 +692.5%
Contains more Vitamin KVitamin K +460%
Contains more FolateFolate +730%
Contains more CholineCholine +201%
Contains more Vitamin CVitamin C +314.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +395.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.334mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pretzel Banana DV% diff.
Sodium 1240mg 1mg 54%
Iron 4.58mg 0.26mg 54%
Folate 166µg 20µg 37%
Vitamin B1 0.424mg 0.031mg 33%
Manganese 1.015mg 0.27mg 32%
Vitamin B3 5.27mg 0.665mg 29%
Starch 72.58g 5.38g 28%
Vitamin B6 0.074mg 0.367mg 23%
Vitamin B2 0.332mg 0.073mg 20%
Carbs 80.39g 22.84g 19%
Protein 10.04g 1.09g 18%
Phosphorus 128mg 22mg 15%
Calories 384kcal 89kcal 15%
Copper 0.156mg 0.078mg 9%
Zinc 1.04mg 0.15mg 8%
Polyunsaturated fat 1.291g 0.073g 8%
Vitamin C 2.1mg 8.7mg 7%
Selenium 4.4µg 1µg 6%
Fructose 0.31g 4.85g 6%
Fats 2.93g 0.33g 4%
Choline 29.5mg 9.8mg 4%
Potassium 223mg 358mg 4%
Fiber 3.4g 2.6g 3%
Calcium 27mg 5mg 2%
Vitamin K 2.8µg 0.5µg 2%
Vitamin E 0.47mg 0.1mg 2%
Monounsaturated fat 0.727g 0.032g 2%
Saturated fat 0.391g 0.112g 1%
Net carbs 76.99g 20.24g N/A
Magnesium 29mg 27mg 0%
Sugar 2.21g 12.23g N/A
Vitamin A 0µg 3µg 0%
Vitamin B5 0.322mg 0.334mg 0%
Trans fat 0.004g 0g N/A
Tryptophan 0.097mg 0.009mg 0%
Threonine 0.25mg 0.028mg 0%
Isoleucine 0.407mg 0.028mg 0%
Leucine 0.757mg 0.068mg 0%
Lysine 0.257mg 0.05mg 0%
Methionine 0.177mg 0.008mg 0%
Phenylalanine 0.52mg 0.049mg 0%
Valine 0.48mg 0.047mg 0%
Histidine 0.22mg 0.077mg 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
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
Banana
Banana
1
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Contains more ProteinProtein +821.1%
Contains more FatsFats +787.9%
Contains more CarbsCarbs +252%
Contains more OtherOther +322.9%
Contains more WaterWater +2293.3%

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
Banana
Banana
1
52% 15% 34%
Saturated fat: Sat. Fat 0.112 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.073 g
Contains more Mono. FatMonounsaturated fat +2171.9%
Contains more Poly. FatPolyunsaturated fat +1668.5%
Contains less Sat. FatSaturated fat -71.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Banana
Banana
3
31% 14% 28% 28%
Starch: 5.38 g
Sucrose: 2.39 g
Glucose: 4.98 g
Fructose: 4.85 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Contains more StarchStarch +1249.1%
Contains more MaltoseMaltose +11000%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +621.7%
Contains more FructoseFructose +1464.5%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/nutrients
  2. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.