Pretzel vs. Groat — In-Depth Nutrition Comparison
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A recap on differences between pretzel and groat
- Pretzel is higher in folate, iron, and vitamin B1, yet groat is higher in copper, magnesium, phosphorus, fiber, vitamin B5, and manganese.
- Groat covers your daily copper needs 105% more than pretzel.
- Pretzel contains 1240 times more sodium than groat. While pretzel contains 1240mg of sodium, groat contains only 1mg.
- The glycemic index of groat is lower.
Food varieties used in this article are Snacks, pretzels, hard, plain, salted and Buckwheat.
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.
| Contains more CalciumCalcium | +50% |
| Contains more IronIron | +108.2% |
| Contains more MagnesiumMagnesium | +696.6% |
| Contains more PotassiumPotassium | +106.3% |
| Contains more CopperCopper | +605.1% |
| Contains more ZincZinc | +130.8% |
| Contains more PhosphorusPhosphorus | +171.1% |
| Contains less SodiumSodium | -99.9% |
| Contains more ManganeseManganese | +28.1% |
| Contains more SeleniumSelenium | +88.6% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +319.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +453.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +28% |
| Contains more Vitamin B3Vitamin B3 | +33.2% |
| Contains more Vitamin B5Vitamin B5 | +282.9% |
| Contains more Vitamin B6Vitamin B6 | +183.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.156mg | 1.1mg | 105% |
| Sodium | 1240mg | 1mg | 54% |
| Magnesium | 29mg | 231mg | 48% |
| Folate | 166µg | 30µg | 34% |
| Phosphorus | 128mg | 347mg | 31% |
| Iron | 4.58mg | 2.2mg | 30% |
| Starch | 72.58g | 30% | |
| Vitamin B1 | 0.424mg | 0.101mg | 27% |
| Fiber | 3.4g | 10g | 26% |
| Vitamin B5 | 0.322mg | 1.233mg | 18% |
| Manganese | 1.015mg | 1.3mg | 12% |
| Zinc | 1.04mg | 2.4mg | 12% |
| Vitamin B3 | 5.27mg | 7.02mg | 11% |
| Vitamin B6 | 0.074mg | 0.21mg | 10% |
| Potassium | 223mg | 460mg | 7% |
| Selenium | 4.4µg | 8.3µg | 7% |
| Vitamin B2 | 0.332mg | 0.425mg | 7% |
| Protein | 10.04g | 13.25g | 6% |
| Choline | 29.5mg | 5% | |
| Carbs | 80.39g | 71.5g | 3% |
| Vitamin E | 0.47mg | 3% | |
| Vitamin K | 2.8µg | 2% | |
| Saturated fat | 0.391g | 0.741g | 2% |
| Polyunsaturated fat | 1.291g | 1.039g | 2% |
| Calories | 384kcal | 343kcal | 2% |
| Vitamin C | 2.1mg | 0mg | 2% |
| Calcium | 27mg | 18mg | 1% |
| Monounsaturated fat | 0.727g | 1.04g | 1% |
| Fats | 2.93g | 3.4g | 1% |
| Net carbs | 76.99g | 61.5g | N/A |
| Sugar | 2.21g | N/A | |
| Trans fat | 0.004g | N/A | |
| Tryptophan | 0.097mg | 0.192mg | 0% |
| Threonine | 0.25mg | 0.506mg | 0% |
| Isoleucine | 0.407mg | 0.498mg | 0% |
| Leucine | 0.757mg | 0.832mg | 0% |
| Lysine | 0.257mg | 0.672mg | 0% |
| Methionine | 0.177mg | 0.172mg | 0% |
| Phenylalanine | 0.52mg | 0.52mg | 0% |
| Valine | 0.48mg | 0.678mg | 0% |
| Histidine | 0.22mg | 0.309mg | 0% |
| Fructose | 0.31g | 0% | |
| 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 | +12.4% |
| Contains more OtherOther | +67.1% |
| Contains more ProteinProtein | +32% |
| Contains more FatsFats | +16% |
| Contains more WaterWater | +211.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -47.2% |
| Contains more Poly. FatPolyunsaturated fat | +24.3% |
| Contains more Mono. FatMonounsaturated fat | +43.1% |
