Pretzel vs. Sardines — In-Depth Nutrition Comparison
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A recap on differences between pretzel and sardines
- Pretzel is higher in manganese, folate, and vitamin B1, yet sardines are higher in vitamin B12, selenium, phosphorus, calcium, and vitamin D.
- Sardines cover your daily vitamin B12 needs 373% more than pretzel.
- Pretzel contains 17 times more folate than sardines. While pretzel contains 166µg of folate, sardines contain only 10µg.
- The amount of sodium in sardines is lower.
- The glycemic index of sardines is lower.
Food varieties used in this article are Snacks, pretzels, hard, plain, salted and Fish, sardine, Atlantic, canned in oil, drained solids with bone.
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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 | +56.8% |
| Contains more ManganeseManganese | +839.8% |
| Contains more MagnesiumMagnesium | +34.5% |
| Contains more CalciumCalcium | +1314.8% |
| Contains more PotassiumPotassium | +78% |
| Contains more CopperCopper | +19.2% |
| Contains more ZincZinc | +26% |
| Contains more PhosphorusPhosphorus | +282.8% |
| Contains less SodiumSodium | -75.2% |
| Contains more SeleniumSelenium | +1097.7% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +430% |
| Contains more Vitamin B2Vitamin B2 | +46.3% |
| Contains more FolateFolate | +1560% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +334% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B5Vitamin B5 | +99.4% |
| Contains more Vitamin B6Vitamin B6 | +125.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +154.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 8.94µg | 373% |
| Selenium | 4.4µg | 52.7µg | 88% |
| Phosphorus | 128mg | 490mg | 52% |
| Cholesterol | 0mg | 142mg | 47% |
| Sodium | 1240mg | 307mg | 41% |
| Manganese | 1.015mg | 0.108mg | 39% |
| Folate | 166µg | 10µg | 39% |
| Calcium | 27mg | 382mg | 36% |
| Starch | 72.58g | 30% | |
| Protein | 10.04g | 24.62g | 29% |
| Vitamin B1 | 0.424mg | 0.08mg | 29% |
| Carbs | 80.39g | 0g | 27% |
| Polyunsaturated fat | 1.291g | 5.148g | 26% |
| Vitamin D | 0IU | 193IU | 24% |
| Vitamin D | 0µg | 4.8µg | 24% |
| Iron | 4.58mg | 2.92mg | 21% |
| Fiber | 3.4g | 0g | 14% |
| Fats | 2.93g | 11.45g | 13% |
| Vitamin E | 0.47mg | 2.04mg | 10% |
| Calories | 384kcal | 208kcal | 9% |
| Monounsaturated fat | 0.727g | 3.869g | 8% |
| Vitamin B2 | 0.332mg | 0.227mg | 8% |
| Choline | 29.5mg | 75mg | 8% |
| Vitamin B6 | 0.074mg | 0.167mg | 7% |
| Vitamin B5 | 0.322mg | 0.642mg | 6% |
| Saturated fat | 0.391g | 1.528g | 5% |
| Potassium | 223mg | 397mg | 5% |
| Vitamin A | 0µg | 32µg | 4% |
| Copper | 0.156mg | 0.186mg | 3% |
| Zinc | 1.04mg | 1.31mg | 2% |
| Magnesium | 29mg | 39mg | 2% |
| Vitamin C | 2.1mg | 0mg | 2% |
| Net carbs | 76.99g | 0g | N/A |
| Sugar | 2.21g | 0g | N/A |
| Vitamin B3 | 5.27mg | 5.245mg | 0% |
| Vitamin K | 2.8µg | 2.6µg | 0% |
| Trans fat | 0.004g | N/A | |
| Tryptophan | 0.097mg | 0.276mg | 0% |
| Threonine | 0.25mg | 1.079mg | 0% |
| Isoleucine | 0.407mg | 1.134mg | 0% |
| Leucine | 0.757mg | 2.001mg | 0% |
| Lysine | 0.257mg | 2.26mg | 0% |
| Methionine | 0.177mg | 0.729mg | 0% |
| Phenylalanine | 0.52mg | 0.961mg | 0% |
| Valine | 0.48mg | 1.268mg | 0% |
| Histidine | 0.22mg | 0.725mg | 0% |
| Fructose | 0.31g | 0% | |
| Omega-3 - EPA | 0g | 0.473g | N/A |
| Omega-3 - DHA | 0g | 0.509g | N/A |
| 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
| Contains more CarbsCarbs | +∞% |
| Contains more ProteinProtein | +145.2% |
| Contains more FatsFats | +290.8% |
| Contains more WaterWater | +1804.5% |
| Contains more OtherOther | +23.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -74.4% |
| Contains more Mono. FatMonounsaturated fat | +432.2% |
| Contains more Poly. FatPolyunsaturated fat | +298.8% |
