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Pretzel vs. Lettuce — In-Depth Nutrition Comparison

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Significant differences between pretzel and lettuce

  • Pretzel has more iron, manganese, folate, vitamin B3, vitamin B1, vitamin B2, and phosphorus; however, lettuce is richer in vitamin A and vitamin K.
  • Lettuce covers your daily vitamin A needs 148% more than pretzel.
  • Lettuce has 44 times less sodium than pretzel. Pretzel has 1240mg of sodium, while lettuce has 28mg.
  • Pretzel has a higher glycemic index. The glycemic index of pretzel is 83, while the glycemic index of lettuce is 32.

Specific food types used in this comparison are Snacks, pretzels, hard, plain, salted and Lettuce, green leaf, raw.

Infographic

Pretzel vs Lettuce 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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more MagnesiumMagnesium +123.1%
Contains more PotassiumPotassium +14.9%
Contains more IronIron +432.6%
Contains more CopperCopper +437.9%
Contains more ZincZinc +477.8%
Contains more PhosphorusPhosphorus +341.4%
Contains more ManganeseManganese +306%
Contains more SeleniumSelenium +633.3%
Contains more CalciumCalcium +33.3%
Contains less SodiumSodium -97.7%

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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin EVitamin E +113.6%
Contains more Vitamin B1Vitamin B1 +505.7%
Contains more Vitamin B2Vitamin B2 +315%
Contains more Vitamin B3Vitamin B3 +1305.3%
Contains more Vitamin B5Vitamin B5 +140.3%
Contains more FolateFolate +336.8%
Contains more CholineCholine +116.9%
Contains more Vitamin CVitamin C +338.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +21.6%
Contains more Vitamin KVitamin K +4410.7%
~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
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more ProteinProtein +638.2%
Contains more FatsFats +1853.3%
Contains more CarbsCarbs +2701%
Contains more OtherOther +448.4%
Contains more WaterWater +2934.5%

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
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated fat +12016.7%
Contains more Poly. FatPolyunsaturated fat +1474.4%
Contains less Sat. FatSaturated fat -94.9%

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% 54%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.36 g
Fructose: 0.43 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +91.7%
Contains more MaltoseMaltose +∞%
Contains more FructoseFructose +38.7%
~equal in Sucrose ~0g
~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 Lettuce
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 Lettuce DV% diff.
Vitamin K 2.8µg 126.3µg 103%
Sodium 1240mg 28mg 53%
Iron 4.58mg 0.86mg 47%
Vitamin A 0µg 370µg 41%
Manganese 1.015mg 0.25mg 33%
Folate 166µg 38µg 32%
Vitamin B3 5.27mg 0.375mg 31%
Starch 72.58g 0g 30%
Vitamin B1 0.424mg 0.07mg 30%
Carbs 80.39g 2.87g 26%
Vitamin B2 0.332mg 0.08mg 19%
Calories 384kcal 15kcal 18%
Protein 10.04g 1.36g 17%
Copper 0.156mg 0.029mg 14%
Phosphorus 128mg 29mg 14%
Fiber 3.4g 1.3g 8%
Polyunsaturated fat 1.291g 0.082g 8%
Zinc 1.04mg 0.18mg 8%
Vitamin C 2.1mg 9.2mg 8%
Selenium 4.4µg 0.6µg 7%
Fats 2.93g 0.15g 4%
Magnesium 29mg 13mg 4%
Vitamin B5 0.322mg 0.134mg 4%
Choline 29.5mg 13.6mg 3%
Saturated fat 0.391g 0.02g 2%
Vitamin E 0.47mg 0.22mg 2%
Monounsaturated fat 0.727g 0.006g 2%
Vitamin B6 0.074mg 0.09mg 1%
Calcium 27mg 36mg 1%
Potassium 223mg 194mg 1%
Net carbs 76.99g 1.57g N/A
Sugar 2.21g 0.78g N/A
Trans fat 0.004g 0g N/A
Tryptophan 0.097mg 0.009mg 0%
Threonine 0.25mg 0.059mg 0%
Isoleucine 0.407mg 0.084mg 0%
Leucine 0.757mg 0.079mg 0%
Lysine 0.257mg 0.084mg 0%
Methionine 0.177mg 0.016mg 0%
Phenylalanine 0.52mg 0.055mg 0%
Valine 0.48mg 0.07mg 0%
Histidine 0.22mg 0.022mg 0%
Fructose 0.31g 0.43g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pretzel Lettuce
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
45%
Lettuce
Minerals Daily Need Coverage Score
67%
Pretzel
14%
Lettuce

Comparison summary

Which food is richer in minerals?
Pretzel
Pretzel is relatively richer in minerals
Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 1.43g)
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 1212mg)
Which food is lower in Saturated fat?
Lettuce
Lettuce is lower in Saturated fat (difference - 0.371g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 51)
Which food is cheaper?
Lettuce
Lettuce 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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.