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Pretzel vs. Coconut — In-Depth Nutrition Comparison

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Differences between pretzel and coconut

  • Pretzel has more folate, vitamin B1, vitamin B3, iron, and vitamin B2, while coconut has more copper, fiber, and manganese.
  • Coconut's daily need coverage for saturated fat is 147% higher.
  • Coconut contains 62 times less sodium than pretzel. Pretzel contains 1240mg of sodium, while coconut contains 20mg.
  • Coconut has a lower glycemic index. The glycemic index of coconut is 59, while the glycemic index of pretzel is 83.

The food types used in this comparison are Snacks, pretzels, hard, plain, salted and Nuts, coconut meat, raw.

Infographic

Pretzel vs Coconut 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more CalciumCalcium +92.9%
Contains more IronIron +88.5%
Contains more PhosphorusPhosphorus +13.3%
Contains more MagnesiumMagnesium +10.3%
Contains more PotassiumPotassium +59.6%
Contains more CopperCopper +178.8%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +47.8%
Contains more SeleniumSelenium +129.5%
~equal in Zinc ~1.1mg

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin EVitamin E +95.8%
Contains more Vitamin B1Vitamin B1 +542.4%
Contains more Vitamin B2Vitamin B2 +1560%
Contains more Vitamin B3Vitamin B3 +875.9%
Contains more Vitamin B6Vitamin B6 +37%
Contains more Vitamin KVitamin K +1300%
Contains more FolateFolate +538.5%
Contains more CholineCholine +143.8%
Contains more Vitamin CVitamin C +57.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.3mg
~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% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more ProteinProtein +201.5%
Contains more CarbsCarbs +427.8%
Contains more OtherOther +265.6%
Contains more FatsFats +1043%
Contains more WaterWater +1401.3%

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
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Poly. FatPolyunsaturated fat +252.7%
Contains more Mono. FatMonounsaturated fat +96%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pretzel Coconut DV% diff.
Saturated fat 0.391g 29.698g 133%
Sodium 1240mg 20mg 53%
Fats 2.93g 33.49g 47%
Folate 166µg 26µg 35%
Copper 0.156mg 0.435mg 31%
Starch 72.58g 30%
Vitamin B3 5.27mg 0.54mg 30%
Vitamin B1 0.424mg 0.066mg 30%
Iron 4.58mg 2.43mg 27%
Vitamin B2 0.332mg 0.02mg 24%
Fiber 3.4g 9g 22%
Carbs 80.39g 15.23g 22%
Manganese 1.015mg 1.5mg 21%
Protein 10.04g 3.33g 13%
Selenium 4.4µg 10.1µg 10%
Polyunsaturated fat 1.291g 0.366g 6%
Potassium 223mg 356mg 4%
Choline 29.5mg 12.1mg 3%
Vitamin K 2.8µg 0.2µg 2%
Monounsaturated fat 0.727g 1.425g 2%
Vitamin B6 0.074mg 0.054mg 2%
Calories 384kcal 354kcal 2%
Vitamin E 0.47mg 0.24mg 2%
Phosphorus 128mg 113mg 2%
Zinc 1.04mg 1.1mg 1%
Calcium 27mg 14mg 1%
Magnesium 29mg 32mg 1%
Vitamin C 2.1mg 3.3mg 1%
Net carbs 76.99g 6.23g N/A
Sugar 2.21g 6.23g N/A
Vitamin B5 0.322mg 0.3mg 0%
Trans fat 0.004g N/A
Tryptophan 0.097mg 0.039mg 0%
Threonine 0.25mg 0.121mg 0%
Isoleucine 0.407mg 0.131mg 0%
Leucine 0.757mg 0.247mg 0%
Lysine 0.257mg 0.147mg 0%
Methionine 0.177mg 0.062mg 0%
Phenylalanine 0.52mg 0.169mg 0%
Valine 0.48mg 0.202mg 0%
Histidine 0.22mg 0.077mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pretzel Coconut
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
8%
Coconut
Minerals Daily Need Coverage Score
67%
Pretzel
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Pretzel
Pretzel is lower in Sugar (difference - 4.02g)
Which food is lower in Saturated fat?
Pretzel
Pretzel is lower in Saturated fat (difference - 29.307g)
Which food is cheaper?
Pretzel
Pretzel is cheaper (difference - $0.2)
Which food is richer in vitamins?
Pretzel
Pretzel is relatively richer in vitamins
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 1220mg)
Which food is lower in glycemic index?
Coconut
Coconut is lower in glycemic index (difference - 24)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.