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Pretzel vs. Carob — In-Depth Nutrition Comparison

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How are pretzel and carob different?

  • Pretzel is richer in iron, manganese, folate, vitamin B1, and vitamin B3, while carob is higher in calcium, zinc, and potassium.
  • Carob covers your daily need for saturated fat, 143% more than pretzel.
  • Pretzel contains 12 times more sodium than carob. Pretzel contains 1240mg of sodium, while carob contains 107mg.
  • Pretzel has a higher glycemic index (83) than carob (39).

Snacks, pretzels, hard, plain, salted and Candies, carob, unsweetened types were used in this article.

Infographic

Pretzel vs Carob 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%
Carob
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 91% 56% 48% 61% 96% 54% 14% 18% 28%
Contains more IronIron +255%
Contains more ManganeseManganese +625%
Contains more MagnesiumMagnesium +24.1%
Contains more CalciumCalcium +1022.2%
Contains more PotassiumPotassium +183.9%
Contains more CopperCopper +17.3%
Contains more ZincZinc +239.4%
Contains less SodiumSodium -91.4%
Contains more SeleniumSelenium +18.2%
~equal in Phosphorus ~126mg

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%
Carob
6
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 1.7% 0.33% 31% 0% 25% 41% 20% 45% 30% 35% 19% 16% 10%
Contains more Vitamin CVitamin C +320%
Contains more Vitamin B1Vitamin B1 +324%
Contains more Vitamin B2Vitamin B2 +86.5%
Contains more Vitamin B3Vitamin B3 +406.7%
Contains more FolateFolate +690.5%
Contains more CholineCholine +55.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +234%
Contains more Vitamin B5Vitamin B5 +132.9%
Contains more Vitamin B6Vitamin B6 +75.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +175%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pretzel Carob DV% diff.
Saturated fat 0.391g 29.018g 130%
Sodium 1240mg 107mg 49%
Fats 2.93g 31.36g 44%
Iron 4.58mg 1.29mg 41%
Manganese 1.015mg 0.14mg 38%
Folate 166µg 21µg 36%
Starch 72.58g 30%
Calcium 27mg 303mg 28%
Vitamin B1 0.424mg 0.1mg 27%
Vitamin B3 5.27mg 1.04mg 26%
Zinc 1.04mg 3.53mg 23%
Vitamin B12 0µg 0.28µg 12%
Vitamin B2 0.332mg 0.178mg 12%
Potassium 223mg 633mg 12%
Vitamin B5 0.322mg 0.75mg 9%
Calories 384kcal 540kcal 8%
Carbs 80.39g 56.29g 8%
Polyunsaturated fat 1.291g 0.295g 7%
Vitamin E 0.47mg 1.57mg 7%
Protein 10.04g 8.15g 4%
Vitamin B6 0.074mg 0.13mg 4%
Vitamin K 2.8µg 7.7µg 4%
Copper 0.156mg 0.183mg 3%
Vitamin C 2.1mg 0.5mg 2%
Fiber 3.4g 3.8g 2%
Magnesium 29mg 36mg 2%
Choline 29.5mg 19mg 2%
Selenium 4.4µg 5.2µg 1%
Monounsaturated fat 0.727g 0.483g 1%
Net carbs 76.99g 52.49g N/A
Cholesterol 0mg 1mg 0%
Sugar 2.21g 34.11g N/A
Phosphorus 128mg 126mg 0%
Vitamin A 0µg 1µg 0%
Trans fat 0.004g 0g N/A
Tryptophan 0.097mg 0%
Threonine 0.25mg 0%
Isoleucine 0.407mg 0%
Leucine 0.757mg 0%
Lysine 0.257mg 0%
Methionine 0.177mg 0%
Phenylalanine 0.52mg 0%
Valine 0.48mg 0%
Histidine 0.22mg 0%
Fructose 0.31g 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

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
Carob
1
8% 31% 56% 3%
Protein: 8.15 g
Fats: 31.36 g
Carbs: 56.29 g
Water: 1.54 g
Other: 2.66 g
Contains more ProteinProtein +23.2%
Contains more CarbsCarbs +42.8%
Contains more WaterWater +103.2%
Contains more OtherOther +32%
Contains more FatsFats +970.3%

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
Carob
0
97%
Saturated fat: Sat. Fat 29.018 g
Monounsaturated fat: Mono. Fat 0.483 g
Polyunsaturated fat: Poly. Fat 0.295 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +50.5%
Contains more Poly. FatPolyunsaturated fat +337.6%

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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. Carob - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167973/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.