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Pretzel vs. Kiwi — In-Depth Nutrition Comparison

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A recap on differences between Pretzel and Kiwi

  • Pretzel is higher in Iron, Manganese, Folate, Vitamin B1, Vitamin B3, Vitamin B2, and Phosphorus, yet Kiwi is higher in Vitamin C, and Vitamin K.
  • Kiwi covers your daily Vitamin C needs 101% more than Pretzel.
  • Pretzel contains 413 times more Sodium than Kiwi. While Pretzel contains 1240mg of Sodium, Kiwi contains only 3mg.

Food varieties used in this article are Snacks, pretzels, hard, plain, salted and Kiwifruit, green, raw.

Infographic

Pretzel vs Kiwi infographic
Infographic link

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%
Kiwi
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more MagnesiumMagnesium +70.6%
Contains more IronIron +1377.4%
Contains more CopperCopper +20%
Contains more ZincZinc +642.9%
Contains more PhosphorusPhosphorus +276.5%
Contains more ManganeseManganese +935.7%
Contains more SeleniumSelenium +2100%
Contains more CalciumCalcium +25.9%
Contains more PotassiumPotassium +39.9%
Contains less SodiumSodium -99.8%

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%
Kiwi
4
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 309% 5.2% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin B1Vitamin B1 +1470.4%
Contains more Vitamin B2Vitamin B2 +1228%
Contains more Vitamin B3Vitamin B3 +1445.5%
Contains more Vitamin B5Vitamin B5 +76%
Contains more Vitamin B6Vitamin B6 +17.5%
Contains more FolateFolate +564%
Contains more CholineCholine +278.2%
Contains more Vitamin CVitamin C +4314.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +210.6%
Contains more Vitamin KVitamin K +1339.3%
~equal in Vitamin D ~0µg
~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
Kiwi
1
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +780.7%
Contains more FatsFats +463.5%
Contains more CarbsCarbs +448.4%
Contains more OtherOther +475.4%
Contains more WaterWater +2554%

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
Kiwi
1
8% 13% 79%
Saturated Fat: Sat. Fat 0.029 g
Monounsaturated Fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Mono. FatMonounsaturated Fat +1446.8%
Contains more Poly. FatPolyunsaturated fat +349.8%
Contains less Sat. FatSaturated Fat -92.6%

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
Kiwi
4
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
Contains more StarchStarch +∞%
Contains more MaltoseMaltose +484.2%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +495.7%
Contains more FructoseFructose +1303.2%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~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 Kiwi
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pretzel Kiwi Opinion
Calories 384kcal 61kcal Pretzel
Protein 10.04g 1.14g Pretzel
Fats 2.93g 0.52g Pretzel
Vitamin C 2.1mg 92.7mg Kiwi
Net carbs 76.99g 11.66g Pretzel
Carbs 80.39g 14.66g Pretzel
Magnesium 29mg 17mg Pretzel
Calcium 27mg 34mg Kiwi
Potassium 223mg 312mg Kiwi
Iron 4.58mg 0.31mg Pretzel
Sugar 2.21g 8.99g Pretzel
Fiber 3.4g 3g Pretzel
Copper 0.156mg 0.13mg Pretzel
Zinc 1.04mg 0.14mg Pretzel
Starch 72.58g 0g Pretzel
Phosphorus 128mg 34mg Pretzel
Sodium 1240mg 3mg Kiwi
Vitamin A 0IU 87IU Kiwi
Vitamin A 0µg 4µg Kiwi
Vitamin E 0.47mg 1.46mg Kiwi
Manganese 1.015mg 0.098mg Pretzel
Selenium 4.4µg 0.2µg Pretzel
Vitamin B1 0.424mg 0.027mg Pretzel
Vitamin B2 0.332mg 0.025mg Pretzel
Vitamin B3 5.27mg 0.341mg Pretzel
Vitamin B5 0.322mg 0.183mg Pretzel
Vitamin B6 0.074mg 0.063mg Pretzel
Vitamin K 2.8µg 40.3µg Kiwi
Folate 166µg 25µg Pretzel
Trans Fat 0.004g 0g Kiwi
Choline 29.5mg 7.8mg Pretzel
Saturated Fat 0.391g 0.029g Kiwi
Monounsaturated Fat 0.727g 0.047g Pretzel
Polyunsaturated fat 1.291g 0.287g Pretzel
Tryptophan 0.097mg 0.015mg Pretzel
Threonine 0.25mg 0.047mg Pretzel
Isoleucine 0.407mg 0.051mg Pretzel
Leucine 0.757mg 0.066mg Pretzel
Lysine 0.257mg 0.061mg Pretzel
Methionine 0.177mg 0.024mg Pretzel
Phenylalanine 0.52mg 0.044mg Pretzel
Valine 0.48mg 0.057mg Pretzel
Histidine 0.22mg 0.027mg Pretzel
Fructose 0.31g 4.35g Kiwi
Omega-3 - ALA 0.063g Pretzel
Omega-6 - Gamma-linoleic acid 0.001g Pretzel
Omega-6 - Linoleic acid 1.223g Pretzel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pretzel Kiwi
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
39%
Kiwi
Minerals Daily Need Coverage Score
67%
Pretzel
14%
Kiwi

Comparison summary

Which food is richer in minerals?
Pretzel
Pretzel is relatively richer in minerals
Which food is lower in Sugar?
Pretzel
Pretzel is lower in Sugar (difference - 6.78g)
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 1237mg)
Which food is lower in Saturated Fat?
Kiwi
Kiwi is lower in Saturated Fat (difference - 0.362g)
Which food is lower in glycemic index?
Kiwi
Kiwi is lower in glycemic index (difference - 25)
Which food is cheaper?
Kiwi
Kiwi is cheaper (difference - $1.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.