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  6. Pretzel vs. Wheat Bread

Pretzel vs. Wheat Bread — In-Depth Nutrition Comparison

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Important differences between pretzel and wheat Bread

  • Pretzel has more folate and iron; however, wheat Bread has more selenium, manganese, calcium, phosphorus, magnesium, vitamin B3, and vitamin B6.
  • Wheat Bread's daily need coverage for selenium is 53% more.
  • Pretzel has 2 times more sodium than wheat Bread. Pretzel has 1240mg of sodium, while wheat Bread has 601mg.
  • Pretzel has a higher glycemic index than wheat Bread.

The food varieties used in the comparison are Snacks, pretzels, hard, plain, salted and Bread, wheat, toasted.

Infographic

Pretzel vs Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more IronIron +12%
Contains more MagnesiumMagnesium +103.4%
Contains more CalciumCalcium +511.1%
Contains more CopperCopper +26.9%
Contains more ZincZinc +41.3%
Contains more PhosphorusPhosphorus +46.9%
Contains less SodiumSodium -51.5%
Contains more ManganeseManganese +35.7%
Contains more SeleniumSelenium +659.1%
~equal in Potassium ~223mg

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +950%
Contains more Vitamin EVitamin E +95.8%
Contains more FolateFolate +93%
Contains more CholineCholine +33.5%
Contains more Vitamin B2Vitamin B2 +15.1%
Contains more Vitamin B3Vitamin B3 +18.6%
Contains more Vitamin B5Vitamin B5 +41.6%
Contains more Vitamin B6Vitamin B6 +106.8%
Contains more Vitamin KVitamin K +103.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.439mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pretzel Wheat Bread DV% diff.
Selenium 4.4µg 33.4µg 53%
Starch 72.58g 30%
Sodium 1240mg 601mg 28%
Folate 166µg 86µg 20%
Manganese 1.015mg 1.377mg 16%
Calcium 27mg 165mg 14%
Phosphorus 128mg 188mg 9%
Carbs 80.39g 55.77g 8%
Magnesium 29mg 59mg 7%
Vitamin B3 5.27mg 6.25mg 6%
Vitamin B6 0.074mg 0.153mg 6%
Protein 10.04g 12.96g 6%
Iron 4.58mg 4.09mg 6%
Fiber 3.4g 4.7g 5%
Copper 0.156mg 0.198mg 5%
Vitamin B2 0.332mg 0.382mg 4%
Calories 384kcal 313kcal 4%
Zinc 1.04mg 1.47mg 4%
Polyunsaturated fat 1.291g 1.72g 3%
Vitamin B5 0.322mg 0.456mg 3%
Saturated fat 0.391g 0.989g 3%
Fats 2.93g 4.27g 2%
Vitamin K 2.8µg 5.7µg 2%
Vitamin E 0.47mg 0.24mg 2%
Vitamin C 2.1mg 0.2mg 2%
Choline 29.5mg 22.1mg 1%
Vitamin B1 0.424mg 0.439mg 1%
Monounsaturated fat 0.727g 1.019g 1%
Net carbs 76.99g 51.07g N/A
Potassium 223mg 223mg 0%
Sugar 2.21g 6.42g N/A
Trans fat 0.004g N/A
Tryptophan 0.097mg 0.092mg 0%
Threonine 0.25mg 0.299mg 0%
Isoleucine 0.407mg 0.258mg 0%
Leucine 0.757mg 0.461mg 0%
Lysine 0.257mg 0.215mg 0%
Methionine 0.177mg 0.105mg 0%
Phenylalanine 0.52mg 0.315mg 0%
Valine 0.48mg 0.31mg 0%
Histidine 0.22mg 0.15mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.063g 0.161g N/A
Omega-6 - Gamma-linoleic acid 0.001g 0g 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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more CarbsCarbs +44.1%
Contains more OtherOther +26.7%
Contains more ProteinProtein +29.1%
Contains more FatsFats +45.7%
Contains more WaterWater +674.1%

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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -60.5%
Contains more Mono. FatMonounsaturated fat +40.2%
Contains more Poly. FatPolyunsaturated fat +33.2%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.