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  6. Pretzel vs. Heart of palm

Pretzel vs. Heart of palm — In-Depth Nutrition Comparison

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How are pretzel and heart of palm different?

  • Pretzel is higher in iron, folate, vitamin B1, vitamin B3, and carbs; however, heart of palm is richer in vitamin B6, copper, potassium, and zinc.
  • Daily need coverage for vitamin B6 for heart of palm is 57% higher.
  • Pretzel contains 89 times more sodium than heart of palm. While pretzel contains 1240mg of sodium, heart of palm contains only 14mg.
  • Heart of palm has a lower glycemic index (32) than pretzel (83).

Snacks, pretzels, hard, plain, salted and Hearts of palm, raw are the varieties used in this article.

Infographic

Pretzel vs Heart of palm infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +190%
Contains more CalciumCalcium +50%
Contains more IronIron +171%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +528.6%
Contains more PotassiumPotassium +709.9%
Contains more CopperCopper +312.8%
Contains more ZincZinc +258.7%
Contains less SodiumSodium -98.9%
~equal in Phosphorus ~140mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 7% 0% 0% 9.4% 106% 77% 99% 19% 17% 0% 7% 125%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 27% 0% 1% 10% 13% 42% 17% 0% 187% 0% 0% 18%
Contains more Vitamin B1Vitamin B1 +748%
Contains more Vitamin B2Vitamin B2 +84.4%
Contains more Vitamin B3Vitamin B3 +485.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +591.7%
Contains more Vitamin CVitamin C +281%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +994.6%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~0.5mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pretzel Heart of palm DV% diff.
Vitamin B6 0.074mg 0.81mg 57%
Copper 0.156mg 0.644mg 54%
Sodium 1240mg 14mg 53%
Potassium 223mg 1806mg 47%
Manganese 1.015mg 44%
Iron 4.58mg 1.69mg 36%
Folate 166µg 24µg 36%
Vitamin B1 0.424mg 0.05mg 31%
Starch 72.58g 30%
Vitamin B3 5.27mg 0.9mg 27%
Zinc 1.04mg 3.73mg 24%
Carbs 80.39g 25.61g 18%
Protein 10.04g 2.7g 15%
Calories 384kcal 115kcal 13%
Vitamin B2 0.332mg 0.18mg 12%
Fiber 3.4g 1.5g 8%
Polyunsaturated fat 1.291g 0.089g 8%
Vitamin C 2.1mg 8mg 7%
Selenium 4.4µg 0.7µg 7%
Omega-6 (Linoleic acid) 1.223g 7%
Vitamin B5 0.322mg 6%
Magnesium 29mg 10mg 5%
Choline 29.5mg 0mg 5%
Fats 2.93g 0.2g 4%
Omega-3 (ALA) 0.063g 4%
Phosphorus 128mg 140mg 2%
Vitamin K 2.8µg 0µg 2%
Saturated fat 0.391g 0.046g 2%
Monounsaturated fat 0.727g 0.005g 2%
Calcium 27mg 18mg 1%
Protein per 100 calories 2.6g 2.3g N/A
Calories per 10 g protein 382kcal 426kcal N/A
Weight per 100 calories 26g 87g N/A
Unsaturated / Saturated Fat ratio 5.2 2 N/A
Net carbs 76.99g 24.11g N/A
Sugar 2.21g 17.16g N/A
Vitamin A 0µg 3µg 0%
Vitamin E 0.47mg 0.5mg 0%
Trans fat 0.004g 0g 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-6 (Gamma-linolenic acid) 0.001g N/A

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
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +271.9%
Contains more FatsFats +1365%
Contains more CarbsCarbs +213.9%
Contains more WaterWater +2120.4%

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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +14440%
Contains more Poly. FatPolyunsaturated fat +1350.6%
Contains less Sat. FatSaturated fat -88.2%

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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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.