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  6. Pretzel vs. Coconut milk

Pretzel vs. Coconut milk — In-Depth Nutrition Comparison

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The main differences between pretzel and coconut milk

  • Pretzel is richer in folate, iron, vitamin B1, vitamin B3, and vitamin B2, yet coconut milk is richer in copper.
  • Daily need coverage for saturated fat for coconut milk is 104% higher.
  • Coconut milk contains less sodium.
  • Pretzel has a lower glycemic index than coconut milk.

Food types used in this article are Snacks, pretzels, hard, plain, salted and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Pretzel vs Coconut milk 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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more CalciumCalcium +68.8%
Contains more IronIron +179.3%
Contains more ZincZinc +55.2%
Contains more PhosphorusPhosphorus +28%
Contains more MagnesiumMagnesium +27.6%
Contains more PotassiumPotassium +17.9%
Contains more CopperCopper +70.5%
Contains less SodiumSodium -98.8%
Contains more SeleniumSelenium +40.9%
~equal in Manganese ~0.916mg

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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin EVitamin E +213.3%
Contains more Vitamin B1Vitamin B1 +1530.8%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +593.4%
Contains more Vitamin B5Vitamin B5 +76%
Contains more Vitamin B6Vitamin B6 +124.2%
Contains more Vitamin KVitamin K +2700%
Contains more FolateFolate +937.5%
Contains more CholineCholine +247.1%
Contains more Vitamin CVitamin C +33.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pretzel Coconut milk DV% diff.
Saturated fat 0.391g 21.14g 94%
Sodium 1240mg 15mg 53%
Folate 166µg 16µg 38%
Iron 4.58mg 1.64mg 37%
Vitamin B1 0.424mg 0.026mg 33%
Fats 2.93g 23.84g 32%
Starch 72.58g 30%
Vitamin B3 5.27mg 0.76mg 28%
Vitamin B2 0.332mg 0mg 26%
Carbs 80.39g 5.54g 25%
Protein 10.04g 2.29g 16%
Copper 0.156mg 0.266mg 12%
Calories 384kcal 230kcal 8%
Polyunsaturated fat 1.291g 0.261g 7%
Fiber 3.4g 2.2g 5%
Choline 29.5mg 8.5mg 4%
Phosphorus 128mg 100mg 4%
Manganese 1.015mg 0.916mg 4%
Zinc 1.04mg 0.67mg 3%
Selenium 4.4µg 6.2µg 3%
Vitamin B5 0.322mg 0.183mg 3%
Vitamin B6 0.074mg 0.033mg 3%
Vitamin E 0.47mg 0.15mg 2%
Magnesium 29mg 37mg 2%
Vitamin K 2.8µg 0.1µg 2%
Monounsaturated fat 0.727g 1.014g 1%
Vitamin C 2.1mg 2.8mg 1%
Calcium 27mg 16mg 1%
Potassium 223mg 263mg 1%
Net carbs 76.99g 3.34g N/A
Sugar 2.21g 3.34g N/A
Trans fat 0.004g N/A
Tryptophan 0.097mg 0.027mg 0%
Threonine 0.25mg 0.083mg 0%
Isoleucine 0.407mg 0.09mg 0%
Leucine 0.757mg 0.17mg 0%
Lysine 0.257mg 0.101mg 0%
Methionine 0.177mg 0.043mg 0%
Phenylalanine 0.52mg 0.116mg 0%
Valine 0.48mg 0.139mg 0%
Histidine 0.22mg 0.053mg 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% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more ProteinProtein +338.4%
Contains more CarbsCarbs +1351.1%
Contains more OtherOther +394.4%
Contains more FatsFats +713.7%
Contains more WaterWater +2060.4%

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
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Poly. FatPolyunsaturated fat +394.6%
Contains more Mono. FatMonounsaturated fat +39.5%

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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 milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.