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  6. Pretzel vs. Garden cress

Pretzel vs. Garden cress — In-Depth Nutrition Comparison

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Significant differences between pretzel and garden cress

  • Pretzel has more iron, vitamin B1, vitamin B3, folate, and manganese; however, garden cress is richer in vitamin K, vitamin A, vitamin C, and vitamin B6.
  • Garden cress covers your daily vitamin K needs 449% more than pretzel.
  • Garden cress has 89 times less sodium than pretzel. Pretzel has 1240mg of sodium, while garden cress has 14mg.

Specific food types used in this comparison are Snacks, pretzels, hard, plain, salted and Cress, garden, raw.

Infographic

Pretzel vs Garden cress 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more IronIron +252.3%
Contains more ZincZinc +352.2%
Contains more PhosphorusPhosphorus +68.4%
Contains more ManganeseManganese +83.5%
Contains more SeleniumSelenium +388.9%
Contains more MagnesiumMagnesium +31%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +171.7%
Contains less SodiumSodium -98.9%
~equal in Copper ~0.17mg

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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin B1Vitamin B1 +430%
Contains more Vitamin B2Vitamin B2 +27.7%
Contains more Vitamin B3Vitamin B3 +427%
Contains more Vitamin B5Vitamin B5 +33.1%
Contains more FolateFolate +107.5%
Contains more CholineCholine +51.3%
Contains more Vitamin CVitamin C +3185.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +48.9%
Contains more Vitamin B6Vitamin B6 +233.8%
Contains more Vitamin KVitamin K +19253.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pretzel Garden cress DV% diff.
Vitamin K 2.8µg 541.9µg 449%
Vitamin C 2.1mg 69mg 74%
Sodium 1240mg 14mg 53%
Iron 4.58mg 1.3mg 41%
Vitamin A 0µg 346µg 38%
Starch 72.58g 30%
Vitamin B1 0.424mg 0.08mg 29%
Vitamin B3 5.27mg 1mg 27%
Carbs 80.39g 5.5g 25%
Folate 166µg 80µg 22%
Manganese 1.015mg 0.553mg 20%
Calories 384kcal 32kcal 18%
Protein 10.04g 2.6g 15%
Vitamin B6 0.074mg 0.247mg 13%
Potassium 223mg 606mg 11%
Fiber 3.4g 1.1g 9%
Phosphorus 128mg 76mg 7%
Polyunsaturated fat 1.291g 0.228g 7%
Zinc 1.04mg 0.23mg 7%
Selenium 4.4µg 0.9µg 6%
Vitamin B2 0.332mg 0.26mg 6%
Calcium 27mg 81mg 5%
Fats 2.93g 0.7g 3%
Copper 0.156mg 0.17mg 2%
Saturated fat 0.391g 0.023g 2%
Choline 29.5mg 19.5mg 2%
Vitamin B5 0.322mg 0.242mg 2%
Magnesium 29mg 38mg 2%
Vitamin E 0.47mg 0.7mg 2%
Monounsaturated fat 0.727g 0.239g 1%
Net carbs 76.99g 4.4g N/A
Sugar 2.21g 4.4g N/A
Trans fat 0.004g 0g N/A
Tryptophan 0.097mg 0%
Threonine 0.25mg 0%
Isoleucine 0.407mg 0%
Leucine 0.757mg 0%
Lysine 0.257mg 0%
Methionine 0.177mg 0%
Phenylalanine 0.52mg 0%
Valine 0.48mg 0%
Histidine 0.22mg 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
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +286.2%
Contains more FatsFats +318.6%
Contains more CarbsCarbs +1361.6%
Contains more OtherOther +95%
Contains more WaterWater +2756.2%

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
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Mono. FatMonounsaturated fat +204.2%
Contains more Poly. FatPolyunsaturated fat +466.2%
Contains less Sat. FatSaturated fat -94.1%

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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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.