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  6. Pretzel vs. Plantain raw

Pretzel vs. Plantain raw — In-Depth Nutrition Comparison

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The main differences between pretzel and plantain raw

  • Pretzel is richer in iron, folate, vitamin B1, vitamin B3, vitamin B2, and phosphorus, yet plantain raw is richer in vitamin A, vitamin C, and vitamin B6.
  • Daily need coverage for sodium for pretzel is 54% higher.
  • Pretzel contains 8 times more vitamin B1 than plantain raw. Pretzel contains 0.424mg of vitamin B1, while plantain raw contains 0.052mg.
  • Plantain raw contains less sodium.
  • Plantain raw has a lower glycemic index than pretzel.

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

Infographic

Pretzel vs Plantain 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +800%
Contains more IronIron +663.3%
Contains more CopperCopper +92.6%
Contains more ZincZinc +642.9%
Contains more PhosphorusPhosphorus +276.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +193.3%
Contains more MagnesiumMagnesium +27.6%
Contains more PotassiumPotassium +123.8%
Contains less SodiumSodium -99.7%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin EVitamin E +235.7%
Contains more Vitamin B1Vitamin B1 +715.4%
Contains more Vitamin B2Vitamin B2 +514.8%
Contains more Vitamin B3Vitamin B3 +668.2%
Contains more Vitamin B5Vitamin B5 +23.8%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +654.5%
Contains more CholineCholine +118.5%
Contains more Vitamin CVitamin C +776.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +304.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pretzel Plantain raw DV% diff.
Sodium 1240mg 4mg 54%
Iron 4.58mg 0.6mg 50%
Manganese 1.015mg 44%
Folate 166µg 22µg 36%
Vitamin B1 0.424mg 0.052mg 31%
Starch 72.58g 30%
Vitamin B3 5.27mg 0.686mg 29%
Vitamin B2 0.332mg 0.054mg 21%
Vitamin C 2.1mg 18.4mg 18%
Vitamin B6 0.074mg 0.299mg 17%
Protein 10.04g 1.3g 17%
Carbs 80.39g 31.89g 16%
Phosphorus 128mg 34mg 13%
Calories 384kcal 122kcal 13%
Zinc 1.04mg 0.14mg 8%
Polyunsaturated fat 1.291g 0.069g 8%
Potassium 223mg 499mg 8%
Copper 0.156mg 0.081mg 8%
Vitamin A 0µg 56µg 6%
Selenium 4.4µg 1.5µg 5%
Fiber 3.4g 2.3g 4%
Fats 2.93g 0.37g 4%
Choline 29.5mg 13.5mg 3%
Vitamin E 0.47mg 0.14mg 2%
Calcium 27mg 3mg 2%
Magnesium 29mg 37mg 2%
Monounsaturated fat 0.727g 0.032g 2%
Vitamin K 2.8µg 0.7µg 2%
Saturated fat 0.391g 0.143g 1%
Vitamin B5 0.322mg 0.26mg 1%
Net carbs 76.99g 29.59g N/A
Sugar 2.21g 15g N/A
Trans fat 0.004g 0g N/A
Tryptophan 0.097mg 0.015mg 0%
Threonine 0.25mg 0.034mg 0%
Isoleucine 0.407mg 0.036mg 0%
Leucine 0.757mg 0.059mg 0%
Lysine 0.257mg 0.06mg 0%
Methionine 0.177mg 0.017mg 0%
Phenylalanine 0.52mg 0.044mg 0%
Valine 0.48mg 0.046mg 0%
Histidine 0.22mg 0.064mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +672.3%
Contains more FatsFats +691.9%
Contains more CarbsCarbs +152.1%
Contains more OtherOther +202.6%
Contains more WaterWater +1985.6%

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +2171.9%
Contains more Poly. FatPolyunsaturated fat +1771%
Contains less Sat. FatSaturated fat -63.4%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.