Pretzel vs. Kiwifruit — In-Depth Nutrition Comparison
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A recap on differences between Pretzel and Kiwifruit
- Pretzel is higher in Iron, Manganese, Folate, Vitamin B1, Vitamin B3, Vitamin B2, and Phosphorus, yet Kiwifruit is higher in Vitamin C, and Vitamin K.
- Kiwifruit covers your daily Vitamin C needs 101% more than Pretzel.
- Pretzel contains 413 times more Sodium than Kiwifruit. While Pretzel contains 1240mg of Sodium, Kiwifruit contains only 3mg.
Food varieties used in this article are Snacks, pretzels, hard, plain, salted and Kiwifruit, green, raw.
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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
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Iron
+1377.4%
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Magnesium
+70.6%
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Phosphorus
+276.5%
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Zinc
+642.9%
Contains
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Copper
+20%
Contains
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Manganese
+935.7%
Contains
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Selenium
+2100%
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Calcium
+25.9%
Contains
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Potassium
+39.9%
Contains
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Sodium
-99.8%
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Iron
+1377.4%
Contains
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Magnesium
+70.6%
Contains
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Phosphorus
+276.5%
Contains
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Zinc
+642.9%
Contains
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Copper
+20%
Contains
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Manganese
+935.7%
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Selenium
+2100%
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Calcium
+25.9%
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Potassium
+39.9%
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Sodium
-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.
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Contains
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Vitamin B1
+1470.4%
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Vitamin B2
+1228%
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Vitamin B3
+1445.5%
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Vitamin B5
+76%
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Vitamin B6
+17.5%
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Folate
+564%
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Vitamin A
+∞%
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Vitamin E
+210.6%
Contains
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Vitamin C
+4314.3%
Contains
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Vitamin K
+1339.3%
Contains
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Vitamin B1
+1470.4%
Contains
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Vitamin B2
+1228%
Contains
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Vitamin B3
+1445.5%
Contains
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Vitamin B5
+76%
Contains
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Vitamin B6
+17.5%
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Folate
+564%
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Vitamin A
+∞%
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Vitamin E
+210.6%
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Vitamin C
+4314.3%
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Vitamin K
+1339.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+780.7%
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Fats
+463.5%
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Carbs
+448.4%
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Other
+475.4%
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Water
+2554%
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Protein
+780.7%
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Fats
+463.5%
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Carbs
+448.4%
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Other
+475.4%
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Water
+2554%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+1446.8%
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Polyunsaturated fat
+349.8%
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Saturated Fat
-92.6%
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Monounsaturated Fat
+1446.8%
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Polyunsaturated fat
+349.8%
Contains
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Saturated Fat
-92.6%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Starch
+∞%
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Maltose
+484.2%
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Sucrose
+∞%
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Glucose
+495.7%
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Fructose
+1303.2%
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Galactose
+∞%
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Starch
+∞%
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Maltose
+484.2%
Contains
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Sucrose
+∞%
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Glucose
+495.7%
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Fructose
+1303.2%
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Galactose
+∞%
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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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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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 vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 76.99g | 11.66g |
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| Protein | 10.04g | 1.14g |
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| Fats | 2.93g | 0.52g |
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| Carbs | 80.39g | 14.66g |
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| Calories | 384kcal | 61kcal |
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| Starch | 72.58g | 0g |
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| Fructose | 0.31g | 4.35g |
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| Sugar | 2.21g | 8.99g |
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| Fiber | 3.4g | 3g |
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| Calcium | 27mg | 34mg |
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| Iron | 4.58mg | 0.31mg |
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| Magnesium | 29mg | 17mg |
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| Phosphorus | 128mg | 34mg |
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| Potassium | 223mg | 312mg |
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| Sodium | 1240mg | 3mg |
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| Zinc | 1.04mg | 0.14mg |
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| Copper | 0.156mg | 0.13mg |
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| Manganese | 1.015mg | 0.098mg |
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| Selenium | 4.4µg | 0.2µg |
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| Vitamin A | 0IU | 87IU |
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| Vitamin A RAE | 0µg | 4µg |
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| Vitamin E | 0.47mg | 1.46mg |
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| Vitamin C | 2.1mg | 92.7mg |
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| Vitamin B1 | 0.424mg | 0.027mg |
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| Vitamin B2 | 0.332mg | 0.025mg |
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| Vitamin B3 | 5.27mg | 0.341mg |
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| Vitamin B5 | 0.322mg | 0.183mg |
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| Vitamin B6 | 0.074mg | 0.063mg |
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| Folate | 166µg | 25µg |
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| Vitamin K | 2.8µg | 40.3µg |
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| Tryptophan | 0.097mg | 0.015mg |
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| Threonine | 0.25mg | 0.047mg |
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| Isoleucine | 0.407mg | 0.051mg |
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| Leucine | 0.757mg | 0.066mg |
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| Lysine | 0.257mg | 0.061mg |
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| Methionine | 0.177mg | 0.024mg |
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| Phenylalanine | 0.52mg | 0.044mg |
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| Valine | 0.48mg | 0.057mg |
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| Histidine | 0.22mg | 0.027mg |
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| Trans Fat | 0.004g | 0g |
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| Saturated Fat | 0.391g | 0.029g |
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| Monounsaturated Fat | 0.727g | 0.047g |
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| Polyunsaturated fat | 1.291g | 0.287g |
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| Omega-6 - Linoleic acid | 1.223g |
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| Omega-6 - Gamma-linoleic acid | 0.001g |
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| Omega-3 - ALA | 0.063g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
39%
42%
Minerals Daily Need Coverage Score
67%
14%
Comparison summary
Which food is richer in minerals?
Pretzel is relatively richer in minerals
Which food is lower in Sugar?
Pretzel is lower in Sugar (difference - 6.78g)
Which food contains less Sodium?
Kiwifruit contains less Sodium (difference - 1237mg)
Which food is lower in Saturated Fat?
Kiwifruit is lower in Saturated Fat (difference - 0.362g)
Which food is lower in glycemic index?
Kiwifruit is lower in glycemic index (difference - 25)
Which food is cheaper?
Kiwifruit is cheaper (difference - $1.9)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.