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.
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
8%
Minerals Daily Need Coverage Score
67%
63%
Comparison summary
Which food is lower in Sugar?
Pretzel is lower in Sugar (difference - 4.02g)
Which food is lower in Saturated fat?
Pretzel is lower in Saturated fat (difference - 29.307g)
Which food is cheaper?
Pretzel is cheaper (difference - $0.2)
Which food is richer in vitamins?
Pretzel is relatively richer in vitamins
Which food contains less Sodium?
Coconut contains less Sodium (difference - 1220mg)
Which food is lower in glycemic index?
Coconut is lower in glycemic index (difference - 24)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.