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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 Banana?

  • Pretzel is higher in Iron, Folate, Vitamin B1, Manganese, Vitamin B3, Vitamin B2, Phosphorus, and Copper, yet Banana is higher in Vitamin B6.
  • Pretzel's daily need coverage for Iron is 54% more.
  • Pretzel has 1240 times more Sodium than Banana. While Pretzel has 1240mg of Sodium, Banana has only 1mg.

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.
Pretzel
Pretzel
8
:
2
Banana
Banana
Contains more Calcium +440%
Contains more Iron +1661.5%
Contains more Phosphorus +481.8%
Contains more Zinc +593.3%
Contains more Copper +100%
Contains more Manganese +275.9%
Contains more Selenium +340%
Contains more Potassium +60.5%
Contains less Sodium -99.9%
Equal in Magnesium - 27
Pretzel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 172% 21% 55% 20% 162% 29% 53% 133% 24%
Banana
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 10% 20% 10% 32% 1% 5% 27% 36% 6%
Contains more Calcium +440%
Contains more Iron +1661.5%
Contains more Phosphorus +481.8%
Contains more Zinc +593.3%
Contains more Copper +100%
Contains more Manganese +275.9%
Contains more Selenium +340%
Contains more Potassium +60.5%
Contains less Sodium -99.9%
Equal in Magnesium - 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.
Pretzel
Pretzel
6
:
4
Banana
Banana
Contains more Vitamin E +370%
Contains more Vitamin B1 +1267.7%
Contains more Vitamin B2 +354.8%
Contains more Vitamin B3 +692.5%
Contains more Folate +730%
Contains more Vitamin K +460%
Contains more Vitamin A +∞%
Contains more Vitamin C +314.3%
Contains more Vitamin B6 +395.9%
Equal in Vitamin B5 - 0.334
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%
Banana
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 2% 0% 29% 8% 17% 13% 21% 85% 15% 0% 2%
Contains more Vitamin E +370%
Contains more Vitamin B1 +1267.7%
Contains more Vitamin B2 +354.8%
Contains more Vitamin B3 +692.5%
Contains more Folate +730%
Contains more Vitamin K +460%
Contains more Vitamin A +∞%
Contains more Vitamin C +314.3%
Contains more Vitamin B6 +395.9%
Equal in Vitamin B5 - 0.334

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pretzel
Pretzel
4
:
1
Banana
Banana
Contains more Protein +821.1%
Contains more Fats +787.9%
Contains more Carbs +252%
Contains more Other +322.9%
Contains more Water +2293.3%
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
Banana
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Contains more Protein +821.1%
Contains more Fats +787.9%
Contains more Carbs +252%
Contains more Other +322.9%
Contains more Water +2293.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pretzel
Pretzel
2
:
1
Banana
Banana
Contains more Monounsaturated Fat +2171.9%
Contains more Polyunsaturated fat +1668.5%
Contains less Saturated Fat -71.4%
Pretzel
16% 30% 54%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g
Banana
52% 15% 34%
Saturated Fat: 0.112 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.073 g
Contains more Monounsaturated Fat +2171.9%
Contains more Polyunsaturated fat +1668.5%
Contains less Saturated Fat -71.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pretzel
Pretzel
2
:
3
Banana
Banana
Contains more Starch +1249.1%
Contains more Maltose +11000%
Contains more Sucrose +∞%
Contains more Glucose +621.7%
Contains more Fructose +1464.5%
Pretzel
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
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 Starch +1249.1%
Contains more Maltose +11000%
Contains more Sucrose +∞%
Contains more Glucose +621.7%
Contains more Fructose +1464.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pretzel Banana
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 Banana Opinion
Net carbs 76.99g 20.24g Pretzel
Protein 10.04g 1.09g Pretzel
Fats 2.93g 0.33g Pretzel
Carbs 80.39g 22.84g Pretzel
Calories 384kcal 89kcal Pretzel
Starch 72.58g 5.38g Pretzel
Fructose 0.31g 4.85g Banana
Sugar 2.21g 12.23g Pretzel
Fiber 3.4g 2.6g Pretzel
Calcium 27mg 5mg Pretzel
Iron 4.58mg 0.26mg Pretzel
Magnesium 29mg 27mg Pretzel
Phosphorus 128mg 22mg Pretzel
Potassium 223mg 358mg Banana
Sodium 1240mg 1mg Banana
Zinc 1.04mg 0.15mg Pretzel
Copper 0.156mg 0.078mg Pretzel
Manganese 1.015mg 0.27mg Pretzel
Selenium 4.4µg 1µg Pretzel
Vitamin A 0IU 64IU Banana
Vitamin A RAE 0µg 3µg Banana
Vitamin E 0.47mg 0.1mg Pretzel
Vitamin C 2.1mg 8.7mg Banana
Vitamin B1 0.424mg 0.031mg Pretzel
Vitamin B2 0.332mg 0.073mg Pretzel
Vitamin B3 5.27mg 0.665mg Pretzel
Vitamin B5 0.322mg 0.334mg Banana
Vitamin B6 0.074mg 0.367mg Banana
Folate 166µg 20µg Pretzel
Vitamin K 2.8µg 0.5µg Pretzel
Tryptophan 0.097mg 0.009mg Pretzel
Threonine 0.25mg 0.028mg Pretzel
Isoleucine 0.407mg 0.028mg Pretzel
Leucine 0.757mg 0.068mg Pretzel
Lysine 0.257mg 0.05mg Pretzel
Methionine 0.177mg 0.008mg Pretzel
Phenylalanine 0.52mg 0.049mg Pretzel
Valine 0.48mg 0.047mg Pretzel
Histidine 0.22mg 0.077mg Pretzel
Trans Fat 0.004g 0g Banana
Saturated Fat 0.391g 0.112g Banana
Monounsaturated Fat 0.727g 0.032g Pretzel
Polyunsaturated fat 1.291g 0.073g Pretzel
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
Pretzel Banana
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
39%
Pretzel
16%
Banana
Minerals Daily Need Coverage Score
67%
Pretzel
14%
Banana

Comparison summary

Which food is richer in minerals?
Pretzel
Pretzel is relatively richer in minerals
Which food is lower in Sugar?
Pretzel
Pretzel is lower in Sugar (difference - 10.02g)
Which food contains less Sodium?
Banana
Banana contains less Sodium (difference - 1239mg)
Which food is lower in Saturated Fat?
Banana
Banana is lower in Saturated Fat (difference - 0.279g)
Which food is lower in glycemic index?
Banana
Banana is lower in glycemic index (difference - 35)
Which food is cheaper?
Banana
Banana is cheaper (difference - $2.2)
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. 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.