Pretzel vs. French fries — In-Depth Nutrition Comparison

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A recap on differences between pretzel and french fries

Pretzel is higher in iron, folate, manganese, vitamin B2, vitamin B1, and vitamin B3, yet french fries are higher in vitamin B6 and potassium.
Pretzel covers your daily iron needs 47% more than french fries.
Pretzel contains 9 times more vitamin B2 than french fries. While pretzel contains 0.332mg of vitamin B2, french fries contain only 0.039mg.
The amount of sodium in french fries is lower.
The glycemic index of french fries is lower.

Food varieties used in this article are Snacks, pretzels, hard, plain, salted and Fast foods, potato, french fried in vegetable oil.

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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.

Pretzel

French fries

Contains more CalciumCalcium	+50%
Contains more IronIron	+465.4%
Contains more CopperCopper	+25.8%
Contains more ZincZinc	+108%
Contains more ManganeseManganese	+310.9%
Contains more SeleniumSelenium	+388.9%

Contains more MagnesiumMagnesium	+20.7%
Contains more PotassiumPotassium	+159.6%
Contains less SodiumSodium	-83.1%

~equal in Phosphorus ~125mg

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

French fries

Contains more Vitamin B1Vitamin B1	+149.4%
Contains more Vitamin B2Vitamin B2	+751.3%
Contains more Vitamin B3Vitamin B3	+75.4%
Contains more FolateFolate	+453.3%

Contains more Vitamin CVitamin C	+123.8%
Contains more Vitamin EVitamin E	+255.3%
Contains more Vitamin B5Vitamin B5	+80.1%
Contains more Vitamin B6Vitamin B6	+402.7%
Contains more Vitamin KVitamin K	+300%
Contains more CholineCholine	+24.7%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	4.58mg	0.81mg	47%
Sodium	1240mg	210mg	45%
Folate	166µg	30µg	34%
Manganese	1.015mg	0.247mg	33%
Starch	72.58g		30%
Polyunsaturated fat	1.291g	5.398g	27%
Vitamin B6	0.074mg	0.372mg	23%
Vitamin B2	0.332mg	0.039mg	23%
Vitamin B1	0.424mg	0.17mg	21%
Fats	2.93g	14.73g	18%
Vitamin B3	5.27mg	3.004mg	14%
Carbs	80.39g	41.44g	13%
Protein	10.04g	3.43g	13%
Monounsaturated fat	0.727g	5.969g	13%
Potassium	223mg	579mg	10%
Saturated fat	0.391g	2.336g	9%
Vitamin E	0.47mg	1.67mg	8%
Vitamin K	2.8µg	11.2µg	7%
Selenium	4.4µg	0.9µg	6%
Zinc	1.04mg	0.5mg	5%
Vitamin B5	0.322mg	0.58mg	5%
Calories	384kcal	312kcal	4%
Copper	0.156mg	0.124mg	4%
Vitamin C	2.1mg	4.7mg	3%
Fiber	3.4g	3.8g	2%
Calcium	27mg	18mg	1%
Choline	29.5mg	36.8mg	1%
Magnesium	29mg	35mg	1%
Net carbs	76.99g	37.64g	N/A
Sugar	2.21g	0.3g	N/A
Phosphorus	128mg	125mg	0%
Trans fat	0.004g	0.06g	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	0.407g	N/A
Omega-3 - Eicosatrienoic acid	0g	0.001g	N/A
Omega-6 - Gamma-linoleic acid	0.001g	0.029g	N/A
Omega-6 - Eicosadienoic acid	0g	0.007g	N/A
Omega-6 - Linoleic acid	1.223g	4.898g	N/A