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.

Pretzel

Coconut

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.

Pretzel

Coconut

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

All nutrients comparison - raw data values

Nutrient			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