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  6. Pretzel vs. Beefsteak raw

Pretzel vs. Beefsteak raw — In-Depth Nutrition Comparison

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Differences between pretzel and beefsteak raw

  • Pretzel has more folate, iron, vitamin B1, and fiber, while beefsteak raw has more vitamin B12, selenium, zinc, and vitamin B6.
  • Beefsteak raw's daily need coverage for vitamin B12 is 112% higher.
  • The amount of sodium in beefsteak raw is lower.
  • Beefsteak raw has a lower glycemic index. The glycemic index of beefsteak raw is 0, while the glycemic index of pretzel is 83.

The food types used in this comparison are Snacks, pretzels, hard, plain, salted and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Pretzel vs Beefsteak raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more MagnesiumMagnesium +16%
Contains more CalciumCalcium +440%
Contains more IronIron +129%
Contains more CopperCopper +97.5%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +68.2%
Contains more ZincZinc +409.6%
Contains more PhosphorusPhosphorus +71.9%
Contains less SodiumSodium -95.6%
Contains more SeleniumSelenium +534.1%

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.
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 0% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +465.3%
Contains more Vitamin B2Vitamin B2 +82.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +86.7%
Contains more FolateFolate +5433.3%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +633.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B3 ~5.048mg

All nutrients comparison - raw data values

Nutrient Pretzel Beefsteak raw DV% diff.
Vitamin B12 0µg 2.69µg 112%
Sodium 1240mg 55mg 52%
Manganese 1.015mg 44%
Selenium 4.4µg 27.9µg 43%
Folate 166µg 3µg 41%
Zinc 1.04mg 5.3mg 39%
Vitamin B6 0.074mg 0.543mg 36%
Iron 4.58mg 2mg 32%
Starch 72.58g 30%
Vitamin B1 0.424mg 0.075mg 29%
Carbs 80.39g 0g 27%
Protein 10.04g 21.38g 23%
Cholesterol 0mg 67mg 22%
Fiber 3.4g 0g 14%
Calories 384kcal 134kcal 13%
Phosphorus 128mg 220mg 13%
Vitamin B2 0.332mg 0.182mg 12%
Copper 0.156mg 0.079mg 9%
Polyunsaturated fat 1.291g 0.189g 7%
Saturated fat 0.391g 1.875g 7%
Vitamin B5 0.322mg 6%
Choline 29.5mg 5%
Monounsaturated fat 0.727g 2.354g 4%
Potassium 223mg 375mg 4%
Fats 2.93g 5.36g 4%
Vitamin E 0.47mg 3%
Vitamin C 2.1mg 0mg 2%
Calcium 27mg 5mg 2%
Vitamin B3 5.27mg 5.048mg 1%
Vitamin K 2.8µg 1.5µg 1%
Magnesium 29mg 25mg 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 76.99g 0g N/A
Vitamin D 0IU 3IU 0%
Sugar 2.21g 0g N/A
Vitamin A 0µg 2µg 0%
Trans fat 0.004g 0.253g N/A
Tryptophan 0.097mg 0.262mg 0%
Threonine 0.25mg 1.099mg 0%
Isoleucine 0.407mg 1.09mg 0%
Leucine 0.757mg 2.011mg 0%
Lysine 0.257mg 2.247mg 0%
Methionine 0.177mg 0.621mg 0%
Phenylalanine 0.52mg 0.931mg 0%
Valine 0.48mg 1.152mg 0%
Histidine 0.22mg 0.868mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.063g N/A
Omega-3 - DPA 0g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.001g 0.007g N/A
Omega-6 - Linoleic acid 1.223g 0.142g 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
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +963.6%
Contains more ProteinProtein +112.9%
Contains more FatsFats +82.9%
Contains more WaterWater +2230%

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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains less Sat. FatSaturated fat -79.1%
Contains more Poly. FatPolyunsaturated fat +583.1%
Contains more Mono. FatMonounsaturated fat +223.8%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.