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Pretzel vs. Cashew — In-Depth Nutrition Comparison

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The main differences between Pretzel and Cashew

  • Pretzel is richer in Folate, yet Cashew is richer in Copper, Phosphorus, Magnesium, Zinc, Selenium, Manganese, and Vitamin B6.
  • Daily need coverage for Copper from Cashew is 227% higher.
  • Pretzel contains 103 times more Sodium than Cashew. Pretzel contains 1240mg of Sodium, while Cashew contains 12mg.

Food types used in this article are Snacks, pretzels, hard, plain, salted and Nuts, cashew nuts, raw.

Infographic

Pretzel vs Cashew 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%
Cashew
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Contains more MagnesiumMagnesium +906.9%
Contains more CalciumCalcium +37%
Contains more PotassiumPotassium +196%
Contains more IronIron +45.9%
Contains more CopperCopper +1307.1%
Contains more ZincZinc +455.8%
Contains more PhosphorusPhosphorus +363.3%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +63.1%
Contains more SeleniumSelenium +352.3%

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%
Cashew
4
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% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
Contains more Vitamin CVitamin C +320%
Contains more Vitamin B2Vitamin B2 +472.4%
Contains more Vitamin B3Vitamin B3 +396.2%
Contains more FolateFolate +564%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +91.5%
Contains more Vitamin B5Vitamin B5 +168.3%
Contains more Vitamin B6Vitamin B6 +463.5%
Contains more Vitamin KVitamin K +1117.9%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.423mg
~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
Cashew
3
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Contains more CarbsCarbs +166.3%
Contains more OtherOther +38.2%
Contains more ProteinProtein +81.5%
Contains more FatsFats +1396.6%
Contains more WaterWater +66.1%

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
Cashew
2
20% 60% 20%
Saturated Fat: Sat. Fat 7.783 g
Monounsaturated Fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
Contains less Sat. FatSaturated Fat -95%
Contains more Mono. FatMonounsaturated Fat +3173.3%
Contains more Poly. FatPolyunsaturated fat +507.7%

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
Cashew
1
80% 20%
Starch: 23.49 g
Sucrose: 5.81 g
Glucose: 0.05 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +209%
Contains more GlucoseGlucose +1280%
Contains more FructoseFructose +520%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
~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 Cashew
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pretzel Cashew Opinion
Calories 384kcal 553kcal Cashew
Protein 10.04g 18.22g Cashew
Fats 2.93g 43.85g Cashew
Vitamin C 2.1mg 0.5mg Pretzel
Net carbs 76.99g 26.89g Pretzel
Carbs 80.39g 30.19g Pretzel
Magnesium 29mg 292mg Cashew
Calcium 27mg 37mg Cashew
Potassium 223mg 660mg Cashew
Iron 4.58mg 6.68mg Cashew
Sugar 2.21g 5.91g Pretzel
Fiber 3.4g 3.3g Pretzel
Copper 0.156mg 2.195mg Cashew
Zinc 1.04mg 5.78mg Cashew
Starch 72.58g 23.49g Pretzel
Phosphorus 128mg 593mg Cashew
Sodium 1240mg 12mg Cashew
Vitamin E 0.47mg 0.9mg Cashew
Manganese 1.015mg 1.655mg Cashew
Selenium 4.4µg 19.9µg Cashew
Vitamin B1 0.424mg 0.423mg Pretzel
Vitamin B2 0.332mg 0.058mg Pretzel
Vitamin B3 5.27mg 1.062mg Pretzel
Vitamin B5 0.322mg 0.864mg Cashew
Vitamin B6 0.074mg 0.417mg Cashew
Vitamin K 2.8µg 34.1µg Cashew
Folate 166µg 25µg Pretzel
Trans Fat 0.004g Cashew
Choline 29.5mg Pretzel
Saturated Fat 0.391g 7.783g Pretzel
Monounsaturated Fat 0.727g 23.797g Cashew
Polyunsaturated fat 1.291g 7.845g Cashew
Tryptophan 0.097mg 0.287mg Cashew
Threonine 0.25mg 0.688mg Cashew
Isoleucine 0.407mg 0.789mg Cashew
Leucine 0.757mg 1.472mg Cashew
Lysine 0.257mg 0.928mg Cashew
Methionine 0.177mg 0.362mg Cashew
Phenylalanine 0.52mg 0.951mg Cashew
Valine 0.48mg 1.094mg Cashew
Histidine 0.22mg 0.456mg Cashew
Fructose 0.31g 0.05g Pretzel
Omega-3 - ALA 0.063g Pretzel
Omega-6 - Gamma-linoleic acid 0.001g 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 Cashew
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
32%
Cashew
Minerals Daily Need Coverage Score
67%
Pretzel
200%
Cashew

Comparison summary

Which food is lower in Sugar?
Pretzel
Pretzel is lower in Sugar (difference - 3.7g)
Which food is lower in Saturated Fat?
Pretzel
Pretzel is lower in Saturated Fat (difference - 7.392g)
Which food is cheaper?
Pretzel
Pretzel is cheaper (difference - $0.1)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 1228mg)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 58)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.