Pretzel vs. Dates — In-Depth Nutrition Comparison
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The main differences between Pretzel and Dates
- Pretzel is richer in Iron, Folate, Manganese, Vitamin B1, Vitamin B3, Vitamin B2, and Phosphorus, yet Dates are richer in Fiber, and Potassium.
- Daily need coverage for Sodium from Pretzel is 54% higher.
- Pretzel contains 9 times more Folate than Dates. Pretzel contains 166µg of Folate, while Dates contain 19µg.
- Dates contain less Sodium.
Food types used in this article are Snacks, pretzels, hard, plain, salted and Dates, deglet noor.
Infographic
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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.
| Contains more IronIron | +349% |
| Contains more ZincZinc | +258.6% |
| Contains more PhosphorusPhosphorus | +106.5% |
| Contains more ManganeseManganese | +287.4% |
| Contains more SeleniumSelenium | +46.7% |
| Contains more MagnesiumMagnesium | +48.3% |
| Contains more CalciumCalcium | +44.4% |
| Contains more PotassiumPotassium | +194.2% |
| Contains more CopperCopper | +32.1% |
| Contains less SodiumSodium | -99.8% |
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.
| Contains more Vitamin CVitamin C | +425% |
| Contains more Vitamin EVitamin E | +840% |
| Contains more Vitamin B1Vitamin B1 | +715.4% |
| Contains more Vitamin B2Vitamin B2 | +403% |
| Contains more Vitamin B3Vitamin B3 | +313.7% |
| Contains more FolateFolate | +773.7% |
| Contains more CholineCholine | +368.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +82.9% |
| Contains more Vitamin B6Vitamin B6 | +123% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +309.8% |
| Contains more FatsFats | +651.3% |
| Contains more OtherOther | +119.4% |
| Contains more WaterWater | +555.9% |
~equal in
Carbs
~75.03g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +1919.4% |
| Contains more Poly. FatPolyunsaturated fat | +6694.7% |
| Contains less Sat. FatSaturated Fat | -91.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more MaltoseMaltose | +825% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +2779.7% |
| Contains more FructoseFructose | +6209.7% |
~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.
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| Lower in Sugar |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 384kcal | 282kcal |
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| Protein | 10.04g | 2.45g |
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| Fats | 2.93g | 0.39g |
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| Vitamin C | 2.1mg | 0.4mg |
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| Net carbs | 76.99g | 67.03g |
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| Carbs | 80.39g | 75.03g |
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| Magnesium | 29mg | 43mg |
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| Calcium | 27mg | 39mg |
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| Potassium | 223mg | 656mg |
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| Iron | 4.58mg | 1.02mg |
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| Sugar | 2.21g | 63.35g |
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| Fiber | 3.4g | 8g |
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| Copper | 0.156mg | 0.206mg |
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| Zinc | 1.04mg | 0.29mg |
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| Starch | 72.58g |
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| Phosphorus | 128mg | 62mg |
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| Sodium | 1240mg | 2mg |
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| Vitamin A | 0IU | 10IU |
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| Vitamin E | 0.47mg | 0.05mg |
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| Manganese | 1.015mg | 0.262mg |
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| Selenium | 4.4µg | 3µg |
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| Vitamin B1 | 0.424mg | 0.052mg |
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| Vitamin B2 | 0.332mg | 0.066mg |
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| Vitamin B3 | 5.27mg | 1.274mg |
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| Vitamin B5 | 0.322mg | 0.589mg |
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| Vitamin B6 | 0.074mg | 0.165mg |
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| Vitamin K | 2.8µg | 2.7µg |
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| Folate | 166µg | 19µg |
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| Trans Fat | 0.004g | 0g |
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| Choline | 29.5mg | 6.3mg |
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| Saturated Fat | 0.391g | 0.032g |
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| Monounsaturated Fat | 0.727g | 0.036g |
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| Polyunsaturated fat | 1.291g | 0.019g |
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| Tryptophan | 0.097mg | 0.012mg |
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| Threonine | 0.25mg | 0.043mg |
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| Isoleucine | 0.407mg | 0.049mg |
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| Leucine | 0.757mg | 0.084mg |
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| Lysine | 0.257mg | 0.066mg |
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| Methionine | 0.177mg | 0.022mg |
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| Phenylalanine | 0.52mg | 0.05mg |
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| Valine | 0.48mg | 0.071mg |
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| Histidine | 0.22mg | 0.032mg |
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| Fructose | 0.31g | 19.56g |
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| Omega-3 - ALA | 0.063g |
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| Omega-6 - Gamma-linoleic acid | 0.001g | 0g |
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| Omega-6 - Linoleic acid | 1.223g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
12%
Minerals Daily Need Coverage Score
67%
29%
Comparison summary
Which food is lower in Sugar?
Pretzel is lower in Sugar (difference - 61.14g)
Which food is richer in vitamins?
Pretzel is relatively richer in vitamins
Which food contains less Sodium?
Dates contains less Sodium (difference - 1238mg)
Which food is lower in Saturated Fat?
Dates is lower in Saturated Fat (difference - 0.359g)
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 41)
Which food is cheaper?
Dates is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.