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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).

Infographic

Pretzel vs Graham cracker 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 8.1% 20% 172% 52% 28% 55% 162% 132% 24%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
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%
~equal in Copper ~0.17mg
~equal in Zinc ~0.96mg
~equal in Manganese ~1.019mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 7% 0% 9.4% 0% 106% 77% 99% 19% 17% 0% 7% 125% 16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.317mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
7% 11% 78% 3%
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
16% 30% 54%
Saturated fat: Sat. Fat 0.391 g
Monounsaturated fat: Mono. Fat 0.727 g
Polyunsaturated fat: Poly. Fat 1.291 g
17% 26% 57%
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
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
65% 32%
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.
Pretzel Graham cracker
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pretzel Graham cracker 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?

ok
ok
is better in case of low diet
Pretzel Graham cracker
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
37%
Pretzel
32%
Graham cracker
Minerals Daily Need Coverage Score
67%
Pretzel
60%
Graham cracker

Comparison summary

Which food is lower in Sugar?
Pretzel
Pretzel is lower in Sugar (difference - 22.64g)
Which food is lower in Saturated fat?
Pretzel
Pretzel is lower in Saturated fat (difference - 1.242g)
Which food contains less Sodium?
Graham cracker
Graham cracker contains less Sodium (difference - 781mg)
Which food is lower in glycemic index?
Graham cracker
Graham cracker is lower in glycemic index (difference - 9)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $2.4)
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.
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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.