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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

Pretzel vs Dates  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 Iron +349%
Contains more Phosphorus +106.5%
Contains more Zinc +258.6%
Contains more Manganese +287.4%
Contains more Selenium +46.7%
Contains more Calcium +44.4%
Contains more Magnesium +48.3%
Contains more Potassium +194.2%
Contains less Sodium -99.8%
Contains more Copper +32.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 172% 21% 55% 20% 162% 29% 53% 133% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Contains more Iron +349%
Contains more Phosphorus +106.5%
Contains more Zinc +258.6%
Contains more Manganese +287.4%
Contains more Selenium +46.7%
Contains more Calcium +44.4%
Contains more Magnesium +48.3%
Contains more Potassium +194.2%
Contains less Sodium -99.8%
Contains more Copper +32.1%

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 E +840%
Contains more Vitamin C +425%
Contains more Vitamin B1 +715.4%
Contains more Vitamin B2 +403%
Contains more Vitamin B3 +313.7%
Contains more Folate +773.7%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +82.9%
Contains more Vitamin B6 +123%
Equal in Vitamin K - 2.7
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 10% 0% 7% 106% 77% 99% 20% 18% 125% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Contains more Vitamin E +840%
Contains more Vitamin C +425%
Contains more Vitamin B1 +715.4%
Contains more Vitamin B2 +403%
Contains more Vitamin B3 +313.7%
Contains more Folate +773.7%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +82.9%
Contains more Vitamin B6 +123%
Equal in Vitamin K - 2.7

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +309.8%
Contains more Fats +651.3%
Contains more Other +119.4%
Contains more Water +555.9%
Equal in Carbs - 75.03
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% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more Protein +309.8%
Contains more Fats +651.3%
Contains more Other +119.4%
Contains more Water +555.9%
Equal in Carbs - 75.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1919.4%
Contains more Polyunsaturated fat +6694.7%
Contains less Saturated Fat -91.8%
16% 30% 54%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Contains more Monounsaturated Fat +1919.4%
Contains more Polyunsaturated fat +6694.7%
Contains less Saturated Fat -91.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Maltose +825%
Contains more Sucrose +∞%
Contains more Glucose +2779.7%
Contains more Fructose +6209.7%
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
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Maltose +825%
Contains more Sucrose +∞%
Contains more Glucose +2779.7%
Contains more Fructose +6209.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pretzel Dates Opinion
Net carbs 76.99g 67.03g Pretzel
Protein 10.04g 2.45g Pretzel
Fats 2.93g 0.39g Pretzel
Carbs 80.39g 75.03g Pretzel
Calories 384kcal 282kcal Pretzel
Starch 72.58g Pretzel
Fructose 0.31g 19.56g Dates
Sugar 2.21g 63.35g Pretzel
Fiber 3.4g 8g Dates
Calcium 27mg 39mg Dates
Iron 4.58mg 1.02mg Pretzel
Magnesium 29mg 43mg Dates
Phosphorus 128mg 62mg Pretzel
Potassium 223mg 656mg Dates
Sodium 1240mg 2mg Dates
Zinc 1.04mg 0.29mg Pretzel
Copper 0.156mg 0.206mg Dates
Manganese 1.015mg 0.262mg Pretzel
Selenium 4.4µg 3µg Pretzel
Vitamin A 0IU 10IU Dates
Vitamin E 0.47mg 0.05mg Pretzel
Vitamin C 2.1mg 0.4mg Pretzel
Vitamin B1 0.424mg 0.052mg Pretzel
Vitamin B2 0.332mg 0.066mg Pretzel
Vitamin B3 5.27mg 1.274mg Pretzel
Vitamin B5 0.322mg 0.589mg Dates
Vitamin B6 0.074mg 0.165mg Dates
Folate 166µg 19µg Pretzel
Vitamin K 2.8µg 2.7µg Pretzel
Tryptophan 0.097mg 0.012mg Pretzel
Threonine 0.25mg 0.043mg Pretzel
Isoleucine 0.407mg 0.049mg Pretzel
Leucine 0.757mg 0.084mg Pretzel
Lysine 0.257mg 0.066mg Pretzel
Methionine 0.177mg 0.022mg Pretzel
Phenylalanine 0.52mg 0.05mg Pretzel
Valine 0.48mg 0.071mg Pretzel
Histidine 0.22mg 0.032mg Pretzel
Trans Fat 0.004g 0g Dates
Saturated Fat 0.391g 0.032g Dates
Monounsaturated Fat 0.727g 0.036g Pretzel
Polyunsaturated fat 1.291g 0.019g Pretzel
Omega-6 - Linoleic acid 1.223g Pretzel
Omega-6 - Gamma-linoleic acid 0.001g 0g Pretzel
Omega-3 - ALA 0.063g Pretzel

Which food is preferable for your diet?

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

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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
39%
Pretzel
12%
Dates
Minerals Daily Need Coverage Score
67%
Pretzel
29%
Dates

Comparison summary

Which food is lower in Sugar?
Pretzel
Pretzel is lower in Sugar (difference - 61.14g)
Which food is richer in vitamins?
Pretzel
Pretzel is relatively richer in vitamins
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 1238mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.359g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 41)
Which food is cheaper?
Dates
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?
?
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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.