Pretzel vs. Graham cracker — In-Depth Nutrition Comparison
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Significant differences between pretzel and graham cracker
- Pretzel has more folate, vitamin B1, iron, and vitamin B3; however, graham cracker is richer in vitamin K, phosphorus, vitamin E, and vitamin B6.
- Pretzel covers your daily sodium needs 34% more than graham cracker.
- Graham cracker has 2 times less folate than pretzel. Pretzel has 166µg of folate, while graham cracker has 91µg.
- Graham cracker contains less sodium.
Specific food types used in this comparison are Snacks, pretzels, hard, plain, salted and Cookies, graham crackers, plain or honey (includes cinnamon).
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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 PotassiumPotassium | +31.2% |
| Contains more IronIron | +21.2% |
| Contains more MagnesiumMagnesium | +37.9% |
| Contains more CalciumCalcium | +185.2% |
| Contains more PhosphorusPhosphorus | +44.5% |
| Contains less SodiumSodium | -63% |
| Contains more SeleniumSelenium | +43.2% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +60% |
| Contains more Vitamin B3Vitamin B3 | +18.7% |
| Contains more FolateFolate | +82.4% |
| Contains more CholineCholine | +400% |
| Contains more Vitamin EVitamin E | +221.3% |
| Contains more Vitamin B5Vitamin B5 | +30.4% |
| Contains more Vitamin B6Vitamin B6 | +110.8% |
| Contains more Vitamin KVitamin K | +410.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.04 g
Fats:
2.93 g
Carbs:
80.39 g
Water:
3.13 g
Other:
3.51 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more ProteinProtein | +50.1% |
| Contains more OtherOther | +111.4% |
| Contains more FatsFats | +261.8% |
~equal in
Carbs
~77.66g
~equal in
Water
~3.39g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.391 g
Monounsaturated fat:
Mono. Fat
0.727 g
Polyunsaturated fat:
Poly. Fat
1.291 g
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
| Contains less Sat. FatSaturated fat | -76.1% |
| Contains more Mono. FatMonounsaturated fat | +245.1% |
| Contains more Poly. FatPolyunsaturated fat | +317.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
46.56 g
Sucrose:
22.82 g
Glucose:
1.04 g
Fructose:
0.99 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +55.9% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +50.7% |
| Contains more FructoseFructose | +219.4% |
~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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| Lower in Saturated fat |
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| Lower in Sodium |
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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 | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Sodium | 1240mg | 459mg | 34% |
| Polyunsaturated fat | 1.291g | 5.388g | 27% |
| Folate | 166µg | 91µg | 19% |
| Vitamin B1 | 0.424mg | 0.265mg | 13% |
| Fats | 2.93g | 10.6g | 12% |
| Starch | 72.58g | 46.56g | 11% |
| Iron | 4.58mg | 3.78mg | 10% |
| Vitamin K | 2.8µg | 14.3µg | 10% |
| Phosphorus | 128mg | 185mg | 8% |
| Vitamin E | 0.47mg | 1.51mg | 7% |
| Protein | 10.04g | 6.69g | 7% |
| Saturated fat | 0.391g | 1.633g | 6% |
| Vitamin B6 | 0.074mg | 0.156mg | 6% |
| Vitamin B3 | 5.27mg | 4.439mg | 5% |
| Calcium | 27mg | 77mg | 5% |
| Monounsaturated fat | 0.727g | 2.509g | 4% |
| Choline | 29.5mg | 5.9mg | 4% |
| Selenium | 4.4µg | 6.3µg | 3% |
| Magnesium | 29mg | 40mg | 3% |
| Calories | 384kcal | 430kcal | 2% |
| Vitamin B5 | 0.322mg | 0.42mg | 2% |
| Copper | 0.156mg | 0.17mg | 2% |
| Potassium | 223mg | 170mg | 2% |
| Vitamin C | 2.1mg | 0mg | 2% |
| Vitamin B2 | 0.332mg | 0.317mg | 1% |
| Fructose | 0.31g | 0.99g | 1% |
| Zinc | 1.04mg | 0.96mg | 1% |
| Carbs | 80.39g | 77.66g | 1% |
| Net carbs | 76.99g | 74.26g | N/A |
| Sugar | 2.21g | 24.85g | N/A |
| Fiber | 3.4g | 3.4g | 0% |
| Manganese | 1.015mg | 1.019mg | 0% |
| Trans fat | 0.004g | 0.055g | 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% | |
| Omega-3 - ALA | 0.063g | 0.599g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.001g | 0.024g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.004g | N/A |
| Omega-6 - Linoleic acid | 1.223g | 4.735g | N/A |
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%
32%
Minerals Daily Need Coverage Score
67%
60%
Comparison summary
Which food is lower in Sugar?
Pretzel is lower in Sugar (difference - 22.64g)
Which food is lower in Saturated fat?
Pretzel is lower in Saturated fat (difference - 1.242g)
Which food contains less Sodium?
Graham cracker contains less Sodium (difference - 781mg)
Which food is lower in glycemic index?
Graham cracker is lower in glycemic index (difference - 9)
Which food is cheaper?
Graham cracker is cheaper (difference - $2.4)
Which food contains less Cholesterol?
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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.
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.