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Pretzel vs. Kung Pao chicken — In-Depth Nutrition Comparison

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What are the main differences between pretzel and kung Pao chicken?

  • Pretzel is richer in iron, folate, manganese, vitamin B1, vitamin B2, vitamin B3, and copper, while kung Pao chicken is higher in vitamin A and vitamin B6.
  • Pretzel's daily need coverage for iron is 48% higher.
  • Kung Pao chicken has 13 times less vitamin B1 than pretzel. Pretzel has 0.424mg of vitamin B1, while kung Pao chicken has 0.032mg.
  • Kung Pao chicken is lower in sodium.
  • Pretzel has a higher glycemic index (83) than kung Pao chicken (55).

We used Snacks, pretzels, hard, plain, salted and Restaurant, Chinese, kung pao chicken types in this comparison.

Infographic

Pretzel vs Kung Pao chicken 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 6% 19% 29% 24% 20% 40% 52% 33% 44%
Contains more MagnesiumMagnesium +20.8%
Contains more CalciumCalcium +35%
Contains more IronIron +502.6%
Contains more CopperCopper +113.7%
Contains more ZincZinc +40.5%
Contains more PhosphorusPhosphorus +36.2%
Contains more ManganeseManganese +296.5%
Contains less SodiumSodium -67.6%
Contains more SeleniumSelenium +84.1%
~equal in Potassium ~218mg

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 24% 22% 20% 0% 8% 13% 52% 30% 56% 14% 34% 12% 20%
Contains more Vitamin B1Vitamin B1 +1225%
Contains more Vitamin B2Vitamin B2 +503.6%
Contains more Vitamin B3Vitamin B3 +91.1%
Contains more FolateFolate +937.5%
Contains more Vitamin CVitamin C +238.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +117%
Contains more Vitamin B5Vitamin B5 +55.3%
Contains more Vitamin B6Vitamin B6 +228.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +385.7%
Contains more CholineCholine +26.8%
~equal in Vitamin D ~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
10% 7% 7% 75%
Protein: 9.76 g
Fats: 6.98 g
Carbs: 6.87 g
Water: 74.78 g
Other: 1.61 g
Contains more CarbsCarbs +1070.2%
Contains more OtherOther +118%
Contains more FatsFats +138.2%
Contains more WaterWater +2289.1%
~equal in Protein ~9.76g

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
21% 33% 46%
Saturated fat: Sat. Fat 1.352 g
Monounsaturated fat: Mono. Fat 2.173 g
Polyunsaturated fat: Poly. Fat 3.02 g
Contains less Sat. FatSaturated fat -71.1%
Contains more Mono. FatMonounsaturated fat +198.9%
Contains more Poly. FatPolyunsaturated fat +133.9%

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
46% 33% 11% 10%
Starch: 2.53 g
Sucrose: 1.86 g
Glucose: 0.63 g
Fructose: 0.54 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +2768.8%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +74.2%
~equal in Glucose ~0.63g
~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 Kung Pao chicken
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Pretzel Kung Pao chicken DV% diff.
Iron 4.58mg 0.76mg 48%
Folate 166µg 16µg 38%
Sodium 1240mg 402mg 36%
Vitamin B1 0.424mg 0.032mg 33%
Manganese 1.015mg 0.256mg 33%
Starch 72.58g 2.53g 29%
Carbs 80.39g 6.87g 25%
Vitamin B2 0.332mg 0.055mg 21%
Vitamin B3 5.27mg 2.757mg 16%
Calories 384kcal 129kcal 13%
Vitamin B6 0.074mg 0.243mg 13%
Polyunsaturated fat 1.291g 3.02g 12%
Cholesterol 0mg 26mg 9%
Vitamin K 2.8µg 13.6µg 9%
Copper 0.156mg 0.073mg 9%
Fiber 3.4g 1.5g 8%
Vitamin A 0µg 65µg 7%
Selenium 4.4µg 8.1µg 7%
Vitamin C 2.1mg 7.1mg 6%
Fats 2.93g 6.98g 6%
Vitamin B12 0µg 0.11µg 5%
Phosphorus 128mg 94mg 5%
Monounsaturated fat 0.727g 2.173g 4%
Vitamin B5 0.322mg 0.5mg 4%
Vitamin E 0.47mg 1.02mg 4%
Saturated fat 0.391g 1.352g 4%
Zinc 1.04mg 0.74mg 3%
Calcium 27mg 20mg 1%
Protein 10.04g 9.76g 1%
Magnesium 29mg 24mg 1%
Choline 29.5mg 37.4mg 1%
Net carbs 76.99g 5.37g N/A
Potassium 223mg 218mg 0%
Sugar 2.21g 3.03g N/A
Trans fat 0.004g 0.034g N/A
Tryptophan 0.097mg 0.118mg 0%
Threonine 0.25mg 0.407mg 0%
Isoleucine 0.407mg 0.431mg 0%
Leucine 0.757mg 0.775mg 0%
Lysine 0.257mg 0.449mg 0%
Methionine 0.177mg 0.24mg 0%
Phenylalanine 0.52mg 0.402mg 0%
Valine 0.48mg 0.47mg 0%
Histidine 0.22mg 0.265mg 0%
Fructose 0.31g 0.54g 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.003g N/A
Omega-3 - ALA 0.063g 0.244g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.001g 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.005g N/A
Omega-6 - Eicosadienoic acid 0g 0.005g N/A
Omega-6 - Linoleic acid 1.223g 2.688g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pretzel Kung Pao chicken
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
23%
Kung Pao chicken
Minerals Daily Need Coverage Score
67%
Pretzel
29%
Kung Pao chicken

Comparison summary

Which food is lower in Cholesterol?
Pretzel
Pretzel is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Pretzel
Pretzel is lower in Sugar (difference - 0.82g)
Which food is lower in Saturated fat?
Pretzel
Pretzel is lower in Saturated fat (difference - 0.961g)
Which food is richer in minerals?
Pretzel
Pretzel is relatively richer in minerals
Which food contains less Sodium?
Kung Pao chicken
Kung Pao chicken contains less Sodium (difference - 838mg)
Which food is lower in glycemic index?
Kung Pao chicken
Kung Pao chicken is lower in glycemic index (difference - 28)
Which food is cheaper?
Kung Pao chicken
Kung Pao chicken is cheaper (difference - $2.4)
Which food is richer in vitamins?
Kung Pao chicken
Kung Pao chicken is relatively richer in vitamins

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. Kung Pao chicken - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167676/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.