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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.

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

Infographic

Pretzel vs Wheat Bread 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 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 ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.439mg
~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
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pretzel Wheat Bread
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pretzel Wheat Bread Opinion
Calories 384kcal 313kcal Pretzel
Protein 10.04g 12.96g Wheat Bread
Fats 2.93g 4.27g Wheat Bread
Vitamin C 2.1mg 0.2mg Pretzel
Net carbs 76.99g 51.07g Pretzel
Carbs 80.39g 55.77g Pretzel
Magnesium 29mg 59mg Wheat Bread
Calcium 27mg 165mg Wheat Bread
Potassium 223mg 223mg
Iron 4.58mg 4.09mg Pretzel
Sugar 2.21g 6.42g Pretzel
Fiber 3.4g 4.7g Wheat Bread
Copper 0.156mg 0.198mg Wheat Bread
Zinc 1.04mg 1.47mg Wheat Bread
Starch 72.58g Pretzel
Phosphorus 128mg 188mg Wheat Bread
Sodium 1240mg 601mg Wheat Bread
Vitamin E 0.47mg 0.24mg Pretzel
Manganese 1.015mg 1.377mg Wheat Bread
Selenium 4.4µg 33.4µg Wheat Bread
Vitamin B1 0.424mg 0.439mg Wheat Bread
Vitamin B2 0.332mg 0.382mg Wheat Bread
Vitamin B3 5.27mg 6.25mg Wheat Bread
Vitamin B5 0.322mg 0.456mg Wheat Bread
Vitamin B6 0.074mg 0.153mg Wheat Bread
Vitamin K 2.8µg 5.7µg Wheat Bread
Folate 166µg 86µg Pretzel
Trans Fat 0.004g Wheat Bread
Choline 29.5mg 22.1mg Pretzel
Saturated Fat 0.391g 0.989g Pretzel
Monounsaturated Fat 0.727g 1.019g Wheat Bread
Polyunsaturated fat 1.291g 1.72g Wheat Bread
Tryptophan 0.097mg 0.092mg Pretzel
Threonine 0.25mg 0.299mg Wheat Bread
Isoleucine 0.407mg 0.258mg Pretzel
Leucine 0.757mg 0.461mg Pretzel
Lysine 0.257mg 0.215mg Pretzel
Methionine 0.177mg 0.105mg Pretzel
Phenylalanine 0.52mg 0.315mg Pretzel
Valine 0.48mg 0.31mg Pretzel
Histidine 0.22mg 0.15mg Pretzel
Fructose 0.31g Pretzel
Omega-3 - ALA 0.063g 0.161g Wheat Bread
Omega-6 - Gamma-linoleic acid 0.001g 0g Pretzel
Omega-6 - Linoleic acid 1.223g Pretzel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pretzel Wheat Bread
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
36%
Wheat Bread
Minerals Daily Need Coverage Score
67%
Pretzel
89%
Wheat Bread

Comparison summary

Which food contains less Sodium?
Wheat Bread
Wheat Bread contains less Sodium (difference - 639mg)
Which food is lower in glycemic index?
Wheat Bread
Wheat Bread is lower in glycemic index (difference - 23)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $2.1)
Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is lower in Sugar?
Pretzel
Pretzel is lower in Sugar (difference - 4.21g)
Which food is lower in Saturated Fat?
Pretzel
Pretzel is lower in Saturated Fat (difference - 0.598g)
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. 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.