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  6. Pretzel vs. Endive

Pretzel vs. Endive — In-Depth Nutrition Comparison

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Significant differences between Pretzel and Endive

  • Pretzel has more Iron, Vitamin B3, Vitamin B1, Manganese, Vitamin B2, and Phosphorus, however, Endive is richer in Vitamin K, Vitamin A RAE, and Vitamin B5.
  • Endive covers your daily Vitamin K needs 190% more than Pretzel.
  • Endive has 56 times less Sodium than Pretzel. Pretzel has 1240mg of Sodium, while Endive has 22mg.

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

Infographic

Pretzel vs Endive 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.
Pretzel
Pretzel
7
:
3
Endive
Endive
Contains more Iron +451.8%
Contains more Magnesium +93.3%
Contains more Phosphorus +357.1%
Contains more Zinc +31.6%
Contains more Copper +57.6%
Contains more Manganese +141.7%
Contains more Selenium +2100%
Contains more Calcium +92.6%
Contains more Potassium +40.8%
Contains less Sodium -98.2%
Pretzel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 172% 21% 55% 20% 162% 29% 53% 133% 24%
Endive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Contains more Iron +451.8%
Contains more Magnesium +93.3%
Contains more Phosphorus +357.1%
Contains more Zinc +31.6%
Contains more Copper +57.6%
Contains more Manganese +141.7%
Contains more Selenium +2100%
Contains more Calcium +92.6%
Contains more Potassium +40.8%
Contains less Sodium -98.2%

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.
Pretzel
Pretzel
6
:
4
Endive
Endive
Contains more Vitamin B1 +430%
Contains more Vitamin B2 +342.7%
Contains more Vitamin B3 +1217.5%
Contains more Vitamin B6 +270%
Contains more Folate +16.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +209.5%
Contains more Vitamin B5 +179.5%
Contains more Vitamin K +8150%
Equal in Vitamin E - 0.44
Pretzel
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%
Endive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 131% 9% 0% 22% 20% 18% 8% 54% 5% 107% 0% 578%
Contains more Vitamin B1 +430%
Contains more Vitamin B2 +342.7%
Contains more Vitamin B3 +1217.5%
Contains more Vitamin B6 +270%
Contains more Folate +16.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +209.5%
Contains more Vitamin B5 +179.5%
Contains more Vitamin K +8150%
Equal in Vitamin E - 0.44

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pretzel
Pretzel
4
:
1
Endive
Endive
Contains more Protein +703.2%
Contains more Fats +1365%
Contains more Carbs +2299.7%
Contains more Other +148.9%
Contains more Water +2896.5%
Pretzel
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
Endive
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Contains more Protein +703.2%
Contains more Fats +1365%
Contains more Carbs +2299.7%
Contains more Other +148.9%
Contains more Water +2896.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pretzel
Pretzel
2
:
1
Endive
Endive
Contains more Monounsaturated Fat +18075%
Contains more Polyunsaturated fat +1383.9%
Contains less Saturated Fat -87.7%
Pretzel
16% 30% 54%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g
Endive
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
Contains more Monounsaturated Fat +18075%
Contains more Polyunsaturated fat +1383.9%
Contains less Saturated Fat -87.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pretzel Endive
Rich in minerals ok
Lower in Sugar 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 vitamins Equal

All nutrients comparison - raw data values

Nutrient Pretzel Endive Opinion
Net carbs 76.99g 0.25g Pretzel
Protein 10.04g 1.25g Pretzel
Fats 2.93g 0.2g Pretzel
Carbs 80.39g 3.35g Pretzel
Calories 384kcal 17kcal Pretzel
Starch 72.58g Pretzel
Fructose 0.31g Pretzel
Sugar 2.21g 0.25g Endive
Fiber 3.4g 3.1g Pretzel
Calcium 27mg 52mg Endive
Iron 4.58mg 0.83mg Pretzel
Magnesium 29mg 15mg Pretzel
Phosphorus 128mg 28mg Pretzel
Potassium 223mg 314mg Endive
Sodium 1240mg 22mg Endive
Zinc 1.04mg 0.79mg Pretzel
Copper 0.156mg 0.099mg Pretzel
Manganese 1.015mg 0.42mg Pretzel
Selenium 4.4µg 0.2µg Pretzel
Vitamin A 0IU 2167IU Endive
Vitamin A RAE 0µg 108µg Endive
Vitamin E 0.47mg 0.44mg Pretzel
Vitamin C 2.1mg 6.5mg Endive
Vitamin B1 0.424mg 0.08mg Pretzel
Vitamin B2 0.332mg 0.075mg Pretzel
Vitamin B3 5.27mg 0.4mg Pretzel
Vitamin B5 0.322mg 0.9mg Endive
Vitamin B6 0.074mg 0.02mg Pretzel
Folate 166µg 142µg Pretzel
Vitamin K 2.8µg 231µg Endive
Tryptophan 0.097mg 0.005mg Pretzel
Threonine 0.25mg 0.05mg Pretzel
Isoleucine 0.407mg 0.072mg Pretzel
Leucine 0.757mg 0.098mg Pretzel
Lysine 0.257mg 0.063mg Pretzel
Methionine 0.177mg 0.014mg Pretzel
Phenylalanine 0.52mg 0.053mg Pretzel
Valine 0.48mg 0.063mg Pretzel
Histidine 0.22mg 0.023mg Pretzel
Trans Fat 0.004g 0g Endive
Saturated Fat 0.391g 0.048g Endive
Monounsaturated Fat 0.727g 0.004g Pretzel
Polyunsaturated fat 1.291g 0.087g Pretzel
Omega-6 - Linoleic acid 1.223g Pretzel
Omega-6 - Gamma-linoleic acid 0.001g Pretzel
Omega-3 - ALA 0.063g Pretzel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pretzel Endive
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
79%
Endive
Minerals Daily Need Coverage Score
67%
Pretzel
21%
Endive

Comparison summary

Which food is richer in minerals?
Pretzel
Pretzel is relatively richer in minerals
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 1.96g)
Which food contains less Sodium?
Endive
Endive contains less Sodium (difference - 1218mg)
Which food is lower in Saturated Fat?
Endive
Endive is lower in Saturated Fat (difference - 0.343g)
Which food is lower in glycemic index?
Endive
Endive is lower in glycemic index (difference - 38)
Which food is cheaper?
Endive
Endive is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.