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  6. Pretzel vs. Chard raw

Pretzel vs. Chard raw — In-Depth Nutrition Comparison

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The main differences between pretzel and chard raw

  • Pretzel is richer in folate, iron, vitamin B1, vitamin B3, manganese, and vitamin B2, yet chard raw is richer in vitamin K, vitamin A, and vitamin C.
  • Daily need coverage for vitamin K for chard raw is 689% higher.
  • Pretzel contains 13 times more vitamin B3 than chard raw. Pretzel contains 5.27mg of vitamin B3, while chard raw contains 0.4mg.
  • Chard raw contains less sodium.
  • Chard raw has a lower glycemic index than pretzel.

Food types used in this article are Snacks, pretzels, hard, plain, salted and Chard, swiss, raw.

Infographic

Pretzel vs Chard raw 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more IronIron +154.4%
Contains more ZincZinc +188.9%
Contains more PhosphorusPhosphorus +178.3%
Contains more ManganeseManganese +177.3%
Contains more SeleniumSelenium +388.9%
Contains more MagnesiumMagnesium +179.3%
Contains more CalciumCalcium +88.9%
Contains more PotassiumPotassium +70%
Contains more CopperCopper +14.7%
Contains less SodiumSodium -82.8%

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B1Vitamin B1 +960%
Contains more Vitamin B2Vitamin B2 +268.9%
Contains more Vitamin B3Vitamin B3 +1217.5%
Contains more Vitamin B5Vitamin B5 +87.2%
Contains more FolateFolate +1085.7%
Contains more CholineCholine +63.9%
Contains more Vitamin CVitamin C +1328.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +302.1%
Contains more Vitamin B6Vitamin B6 +33.8%
Contains more Vitamin KVitamin K +29542.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pretzel Chard raw DV% diff.
Vitamin K 2.8µg 830µg 689%
Sodium 1240mg 213mg 45%
Folate 166µg 14µg 38%
Iron 4.58mg 1.8mg 35%
Vitamin A 0µg 306µg 34%
Vitamin B1 0.424mg 0.04mg 32%
Vitamin C 2.1mg 30mg 31%
Vitamin B3 5.27mg 0.4mg 30%
Starch 72.58g 30%
Manganese 1.015mg 0.366mg 28%
Carbs 80.39g 3.74g 26%
Vitamin B2 0.332mg 0.09mg 19%
Calories 384kcal 19kcal 18%
Protein 10.04g 1.8g 16%
Phosphorus 128mg 46mg 12%
Magnesium 29mg 81mg 12%
Vitamin E 0.47mg 1.89mg 9%
Polyunsaturated fat 1.291g 0.07g 8%
Fiber 3.4g 1.6g 7%
Zinc 1.04mg 0.36mg 6%
Selenium 4.4µg 0.9µg 6%
Potassium 223mg 379mg 5%
Fats 2.93g 0.2g 4%
Vitamin B5 0.322mg 0.172mg 3%
Copper 0.156mg 0.179mg 3%
Monounsaturated fat 0.727g 0.04g 2%
Saturated fat 0.391g 0.03g 2%
Choline 29.5mg 18mg 2%
Vitamin B6 0.074mg 0.099mg 2%
Calcium 27mg 51mg 2%
Net carbs 76.99g 2.14g N/A
Sugar 2.21g 1.1g N/A
Trans fat 0.004g 0g N/A
Tryptophan 0.097mg 0.017mg 0%
Threonine 0.25mg 0.083mg 0%
Isoleucine 0.407mg 0.147mg 0%
Leucine 0.757mg 0.13mg 0%
Lysine 0.257mg 0.099mg 0%
Methionine 0.177mg 0.019mg 0%
Phenylalanine 0.52mg 0.11mg 0%
Valine 0.48mg 0.11mg 0%
Histidine 0.22mg 0.036mg 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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +457.8%
Contains more FatsFats +1365%
Contains more CarbsCarbs +2049.5%
Contains more OtherOther +119.4%
Contains more WaterWater +2860.4%

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +1717.5%
Contains more Poly. FatPolyunsaturated fat +1744.3%
Contains less Sat. FatSaturated fat -92.3%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.