Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Pretzel vs. Crackers — In-Depth Nutrition Comparison

Compare

What are the main differences between pretzel and crackers?

  • Pretzel is richer in manganese, folate, and iron, while crackers are higher in vitamin K, phosphorus, vitamin E, vitamin B2, and calcium.
  • Crackers' daily need coverage for vitamin K is 55% higher.
  • Crackers have 2 times less manganese than pretzel. Pretzel has 1.015mg of manganese, while crackers have 0.491mg.
  • Crackers are lower in sodium.
  • Pretzel has a higher glycemic index (83) than crackers (63).

We used Snacks, pretzels, hard, plain, salted and Crackers, standard snack-type, regular types in this comparison.

Infographic

Pretzel vs Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more MagnesiumMagnesium +61.1%
Contains more PotassiumPotassium +89%
Contains more IronIron +13.6%
Contains more CopperCopper +50%
Contains more ZincZinc +112.2%
Contains more ManganeseManganese +106.7%
Contains more CalciumCalcium +344.4%
Contains more PhosphorusPhosphorus +93.8%
Contains less SodiumSodium -41.5%
Contains more SeleniumSelenium +52.3%

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 0% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +21.1%
Contains more Vitamin B6Vitamin B6 +17.5%
Contains more FolateFolate +80.4%
Contains more CholineCholine +207.3%
Contains more Vitamin EVitamin E +544.7%
Contains more Vitamin B2Vitamin B2 +37.3%
Contains more Vitamin B5Vitamin B5 +29.5%
Contains more Vitamin KVitamin K +2375%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.416mg
~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
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more ProteinProtein +51.2%
Contains more CarbsCarbs +31.1%
Contains more OtherOther +41%
Contains more FatsFats +802%
~equal in Water ~3.14g

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
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -93%
Contains more Mono. FatMonounsaturated fat +801.4%
Contains more Poly. FatPolyunsaturated fat +917.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
97%
Starch: 72.58 g
Sucrose: 0 g
Glucose: 0.69 g
Fructose: 0.31 g
Lactose: 0 g
Maltose: 1.11 g
Galactose: 0 g
86% 12%
Starch: 49.69 g
Sucrose: 6.95 g
Glucose: 0.47 g
Fructose: 0.29 g
Lactose: 0 g
Maltose: 0.48 g
Galactose: 0 g
Contains more StarchStarch +46.1%
Contains more GlucoseGlucose +46.8%
Contains more MaltoseMaltose +131.3%
Contains more SucroseSucrose +∞%
~equal in Fructose ~0.29g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pretzel Crackers DV% diff.
Polyunsaturated fat 1.291g 13.137g 79%
Vitamin K 2.8µg 69.3µg 55%
Fats 2.93g 26.43g 36%
Saturated fat 0.391g 5.562g 24%
Manganese 1.015mg 0.491mg 23%
Sodium 1240mg 726mg 22%
Folate 166µg 92µg 19%
Vitamin E 0.47mg 3.03mg 17%
Phosphorus 128mg 248mg 17%
Monounsaturated fat 0.727g 6.553g 15%
Vitamin B2 0.332mg 0.456mg 10%
Calcium 27mg 120mg 9%
Starch 72.58g 49.69g 9%
Protein 10.04g 6.64g 7%
Iron 4.58mg 4.03mg 7%
Vitamin B3 5.27mg 4.352mg 6%
Calories 384kcal 510kcal 6%
Carbs 80.39g 61.3g 6%
Copper 0.156mg 0.104mg 6%
Zinc 1.04mg 0.49mg 5%
Fiber 3.4g 2.3g 4%
Selenium 4.4µg 6.7µg 4%
Choline 29.5mg 9.6mg 4%
Potassium 223mg 118mg 3%
Magnesium 29mg 18mg 3%
Vitamin B5 0.322mg 0.417mg 2%
Vitamin C 2.1mg 0mg 2%
Vitamin B6 0.074mg 0.063mg 1%
Vitamin B1 0.424mg 0.416mg 1%
Net carbs 76.99g 59g N/A
Sugar 2.21g 8.18g N/A
Trans fat 0.004g 1.076g N/A
Tryptophan 0.097mg 0.084mg 0%
Threonine 0.25mg 0.193mg 0%
Isoleucine 0.407mg 0.246mg 0%
Leucine 0.757mg 0.471mg 0%
Lysine 0.257mg 0.103mg 0%
Methionine 0.177mg 0.112mg 0%
Phenylalanine 0.52mg 0.331mg 0%
Valine 0.48mg 0.294mg 0%
Histidine 0.22mg 0.145mg 0%
Fructose 0.31g 0.29g 0%
Omega-3 - ALA 0.063g 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.001g 0.062g N/A
Omega-6 - Eicosadienoic acid 0g 0.009g N/A
Omega-6 - Linoleic acid 1.223g 11.48g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pretzel Crackers
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
49%
Crackers
Minerals Daily Need Coverage Score
67%
Pretzel
56%
Crackers

Comparison summary

Which food is lower in Sugar?
Pretzel
Pretzel is lower in Sugar (difference - 5.97g)
Which food is lower in Saturated fat?
Pretzel
Pretzel is lower in Saturated fat (difference - 5.171g)
Which food is richer in minerals?
Pretzel
Pretzel is relatively richer in minerals
Which food contains less Sodium?
Crackers
Crackers contains less Sodium (difference - 514mg)
Which food is lower in glycemic index?
Crackers
Crackers is lower in glycemic index (difference - 20)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2.4)
Which food is richer in vitamins?
?
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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.