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Pretzel vs. Corn — In-Depth Nutrition Comparison

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A recap on differences between Pretzel and Corn

  • Pretzel is higher in Iron, Manganese, Folate, Vitamin B1, Vitamin B3, Vitamin B2, Copper, and Selenium, yet Corn is higher in Vitamin B5.
  • Pretzel covers your daily Sodium needs 54% more than Corn.
  • Pretzel contains 22 times more Selenium than Corn. While Pretzel contains 4.4µg of Selenium, Corn contains only 0.2µg.
  • The amount of Sodium in Corn is lower.

Food varieties used in this article are Snacks, pretzels, hard, plain, salted and Corn, sweet, yellow, cooked, boiled, drained, without salt.

Infographic

Pretzel vs Corn 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.
:
1
Corn
Contains more Calcium +800%
Contains more Iron +917.8%
Contains more Magnesium +11.5%
Contains more Phosphorus +66.2%
Contains more Zinc +67.7%
Contains more Copper +218.4%
Contains more Manganese +507.8%
Contains more Selenium +2100%
Contains less Sodium -99.9%
Equal in Potassium - 218
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 172% 21% 55% 20% 162% 29% 53% 133% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Contains more Calcium +800%
Contains more Iron +917.8%
Contains more Magnesium +11.5%
Contains more Phosphorus +66.2%
Contains more Zinc +67.7%
Contains more Copper +218.4%
Contains more Manganese +507.8%
Contains more Selenium +2100%
Contains less Sodium -99.9%
Equal in Potassium - 218

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.
:
4
Corn
Contains more Vitamin E +422.2%
Contains more Vitamin B1 +355.9%
Contains more Vitamin B2 +482.5%
Contains more Vitamin B3 +213.1%
Contains more Folate +621.7%
Contains more Vitamin K +600%
Contains more Vitamin A +∞%
Contains more Vitamin C +161.9%
Contains more Vitamin B5 +146%
Contains more Vitamin B6 +87.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 10% 0% 7% 106% 77% 99% 20% 18% 125% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 1%
Contains more Vitamin E +422.2%
Contains more Vitamin B1 +355.9%
Contains more Vitamin B2 +482.5%
Contains more Vitamin B3 +213.1%
Contains more Folate +621.7%
Contains more Vitamin K +600%
Contains more Vitamin A +∞%
Contains more Vitamin C +161.9%
Contains more Vitamin B5 +146%
Contains more Vitamin B6 +87.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Corn
Contains more Protein +194.4%
Contains more Fats +95.3%
Contains more Carbs +283.2%
Contains more Other +401.4%
Contains more Water +2245.4%
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% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Contains more Protein +194.4%
Contains more Fats +95.3%
Contains more Carbs +283.2%
Contains more Other +401.4%
Contains more Water +2245.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Corn
Contains more Monounsaturated Fat +94.4%
Contains more Polyunsaturated fat +114.1%
Contains less Saturated Fat -49.6%
16% 30% 54%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
Contains more Monounsaturated Fat +94.4%
Contains more Polyunsaturated fat +114.1%
Contains less Saturated Fat -49.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
:
3
Corn
Contains more Starch +912.3%
Contains more Maltose +552.9%
Contains more Sucrose +∞%
Contains more Glucose +21.7%
Contains more Fructose +154.8%
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
61% 23% 7% 7%
Starch: 7.17 g
Sucrose: 2.74 g
Glucose: 0.84 g
Fructose: 0.79 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Contains more Starch +912.3%
Contains more Maltose +552.9%
Contains more Sucrose +∞%
Contains more Glucose +21.7%
Contains more Fructose +154.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pretzel Corn
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 Corn Opinion
Net carbs 76.99g 18.58g Pretzel
Protein 10.04g 3.41g Pretzel
Fats 2.93g 1.5g Pretzel
Carbs 80.39g 20.98g Pretzel
Calories 384kcal 96kcal Pretzel
Starch 72.58g 7.17g Pretzel
Fructose 0.31g 0.79g Corn
Sugar 2.21g 4.54g Pretzel
Fiber 3.4g 2.4g Pretzel
Calcium 27mg 3mg Pretzel
Iron 4.58mg 0.45mg Pretzel
Magnesium 29mg 26mg Pretzel
Phosphorus 128mg 77mg Pretzel
Potassium 223mg 218mg Pretzel
Sodium 1240mg 1mg Corn
Zinc 1.04mg 0.62mg Pretzel
Copper 0.156mg 0.049mg Pretzel
Manganese 1.015mg 0.167mg Pretzel
Selenium 4.4µg 0.2µg Pretzel
Vitamin A 0IU 263IU Corn
Vitamin A RAE 0µg 13µg Corn
Vitamin E 0.47mg 0.09mg Pretzel
Vitamin C 2.1mg 5.5mg Corn
Vitamin B1 0.424mg 0.093mg Pretzel
Vitamin B2 0.332mg 0.057mg Pretzel
Vitamin B3 5.27mg 1.683mg Pretzel
Vitamin B5 0.322mg 0.792mg Corn
Vitamin B6 0.074mg 0.139mg Corn
Folate 166µg 23µg Pretzel
Vitamin K 2.8µg 0.4µg Pretzel
Tryptophan 0.097mg 0.023mg Pretzel
Threonine 0.25mg 0.133mg Pretzel
Isoleucine 0.407mg 0.133mg Pretzel
Leucine 0.757mg 0.358mg Pretzel
Lysine 0.257mg 0.141mg Pretzel
Methionine 0.177mg 0.069mg Pretzel
Phenylalanine 0.52mg 0.155mg Pretzel
Valine 0.48mg 0.191mg Pretzel
Histidine 0.22mg 0.091mg Pretzel
Trans Fat 0.004g 0g Corn
Saturated Fat 0.391g 0.197g Corn
Monounsaturated Fat 0.727g 0.374g Pretzel
Polyunsaturated fat 1.291g 0.603g Pretzel
Omega-6 - Linoleic acid 1.223g Pretzel
Omega-6 - Gamma-linoleic acid 0.001g Pretzel
Omega-3 - ALA 0.063g Pretzel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pretzel Corn
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
39%
Pretzel
17%
Corn
Minerals Daily Need Coverage Score
67%
Pretzel
14%
Corn

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 - 2.33g)
Which food contains less Sodium?
Corn
Corn contains less Sodium (difference - 1239mg)
Which food is lower in Saturated Fat?
Corn
Corn is lower in Saturated Fat (difference - 0.194g)
Which food is lower in glycemic index?
Corn
Corn is lower in glycemic index (difference - 31)
Which food is cheaper?
Corn
Corn is cheaper (difference - $1.2)
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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.