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Pretzel vs. Brussels sprouts — In-Depth Nutrition Comparison

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A recap on differences between pretzel and Brussels sprouts

  • Pretzel is higher in iron, manganese, vitamin B3, folate, vitamin B1, and vitamin B2, yet Brussels sprouts are higher in vitamin K, vitamin C, and vitamin A.
  • Brussels sprouts cover your daily vitamin K needs 145% more than pretzel.
  • Pretzel contains 50 times more sodium than Brussels sprouts. While pretzel contains 1240mg of sodium, Brussels sprouts contain only 25mg.

Food varieties used in this article are Snacks, pretzels, hard, plain, salted and Brussels sprouts, raw.

Infographic

Pretzel vs Brussels sprouts 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 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Contains more MagnesiumMagnesium +26.1%
Contains more IronIron +227.1%
Contains more CopperCopper +122.9%
Contains more ZincZinc +147.6%
Contains more PhosphorusPhosphorus +85.5%
Contains more ManganeseManganese +201.2%
Contains more SeleniumSelenium +175%
Contains more CalciumCalcium +55.6%
Contains more PotassiumPotassium +74.4%
Contains less SodiumSodium -98%

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 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Contains more Vitamin B1Vitamin B1 +205%
Contains more Vitamin B2Vitamin B2 +268.9%
Contains more Vitamin B3Vitamin B3 +607.4%
Contains more FolateFolate +172.1%
Contains more CholineCholine +54.5%
Contains more Vitamin CVitamin C +3947.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +87.2%
Contains more Vitamin B6Vitamin B6 +195.9%
Contains more Vitamin KVitamin K +6221.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.309mg
~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
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more ProteinProtein +197%
Contains more FatsFats +876.7%
Contains more CarbsCarbs +798.2%
Contains more OtherOther +156.2%
Contains more WaterWater +2647.6%

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
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
Contains more Mono. FatMonounsaturated fat +3060.9%
Contains less Sat. FatSaturated fat -84.1%
Contains more Poly. FatPolyunsaturated fat +11751.3%

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
21% 37% 42%
Starch: 0 g
Sucrose: 0.46 g
Glucose: 0.81 g
Fructose: 0.93 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +17.4%
Contains more FructoseFructose +200%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pretzel Brussels sprouts DV% diff.
Polyunsaturated fat 1.291g 153g 1011%
Vitamin K 2.8µg 177µg 145%
Vitamin C 2.1mg 85mg 92%
Sodium 1240mg 25mg 53%
Iron 4.58mg 1.4mg 40%
Starch 72.58g 30%
Manganese 1.015mg 0.337mg 29%
Vitamin B3 5.27mg 0.745mg 28%
Folate 166µg 61µg 26%
Carbs 80.39g 8.95g 24%
Vitamin B1 0.424mg 0.139mg 24%
Vitamin B2 0.332mg 0.09mg 19%
Calories 384kcal 43kcal 17%
Protein 10.04g 3.38g 13%
Vitamin B6 0.074mg 0.219mg 11%
Copper 0.156mg 0.07mg 10%
Phosphorus 128mg 69mg 8%
Zinc 1.04mg 0.42mg 6%
Selenium 4.4µg 1.6µg 5%
Potassium 223mg 389mg 5%
Fats 2.93g 0.3g 4%
Vitamin A 0µg 38µg 4%
Vitamin E 0.47mg 0.88mg 3%
Monounsaturated fat 0.727g 0.023g 2%
Choline 29.5mg 19.1mg 2%
Calcium 27mg 42mg 2%
Fiber 3.4g 3.8g 2%
Fructose 0.31g 0.93g 1%
Saturated fat 0.391g 0.062g 1%
Magnesium 29mg 23mg 1%
Net carbs 76.99g 5.15g N/A
Sugar 2.21g 2.2g N/A
Vitamin B5 0.322mg 0.309mg 0%
Trans fat 0.004g 0g N/A
Tryptophan 0.097mg 0.037mg 0%
Threonine 0.25mg 0.12mg 0%
Isoleucine 0.407mg 0.132mg 0%
Leucine 0.757mg 0.152mg 0%
Lysine 0.257mg 0.154mg 0%
Methionine 0.177mg 0.032mg 0%
Phenylalanine 0.52mg 0.098mg 0%
Valine 0.48mg 0.155mg 0%
Histidine 0.22mg 0.076mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pretzel Brussels sprouts
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
73%
Brussels sprouts
Minerals Daily Need Coverage Score
67%
Pretzel
24%
Brussels sprouts

Comparison summary

Which food is richer in minerals?
Pretzel
Pretzel is relatively richer in minerals
Which food is lower in glycemic index?
Pretzel
Pretzel is lower in glycemic index (difference - 83)
Which food is lower in Sugar?
Brussels sprouts
Brussels sprouts is lower in Sugar (difference - 0.0099999999999998g)
Which food contains less Sodium?
Brussels sprouts
Brussels sprouts contains less Sodium (difference - 1215mg)
Which food is lower in Saturated fat?
Brussels sprouts
Brussels sprouts is lower in Saturated fat (difference - 0.329g)
Which food is cheaper?
Brussels sprouts
Brussels sprouts is cheaper (difference - $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. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.