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  6. Pretzel vs. Corn raw

Pretzel vs. Corn raw — In-Depth Nutrition Comparison

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The main differences between pretzel and corn raw

  • Pretzel is richer in iron, manganese, folate, vitamin B1, vitamin B3, vitamin B2, copper, and selenium, yet corn raw is richer in vitamin B5.
  • Daily need coverage for sodium for pretzel is 53% higher.
  • Pretzel contains 9 times more iron than corn raw. Pretzel contains 4.58mg of iron, while corn raw contains 0.52mg.
  • Corn raw contains less sodium.
  • Corn raw has a lower glycemic index than pretzel.

Food types used in this article are Snacks, pretzels, hard, plain, salted and Corn, sweet, yellow, raw.

Infographic

Pretzel vs Corn raw 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more CalciumCalcium +1250%
Contains more IronIron +780.8%
Contains more CopperCopper +188.9%
Contains more ZincZinc +126.1%
Contains more PhosphorusPhosphorus +43.8%
Contains more ManganeseManganese +522.7%
Contains more SeleniumSelenium +633.3%
Contains more MagnesiumMagnesium +27.6%
Contains more PotassiumPotassium +21.1%
Contains less SodiumSodium -98.8%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 7% 0% 0% 9.4% 106% 77% 99% 19% 17% 0% 7% 125%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 23% 0% 3% 1.4% 39% 13% 33% 43% 21% 0% 0.75% 32%
Contains more Vitamin EVitamin E +571.4%
Contains more Vitamin B1Vitamin B1 +173.5%
Contains more Vitamin B2Vitamin B2 +503.6%
Contains more Vitamin B3Vitamin B3 +197.7%
Contains more Vitamin KVitamin K +833.3%
Contains more FolateFolate +295.2%
Contains more Vitamin CVitamin C +223.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +122.7%
Contains more Vitamin B6Vitamin B6 +25.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pretzel Corn raw DV% diff.
Sodium 1240mg 15mg 53%
Iron 4.58mg 0.52mg 51%
Manganese 1.015mg 0.163mg 37%
Folate 166µg 42µg 31%
Starch 72.58g 5.7g 28%
Vitamin B1 0.424mg 0.155mg 22%
Vitamin B3 5.27mg 1.77mg 22%
Carbs 80.39g 18.7g 21%
Vitamin B2 0.332mg 0.055mg 21%
Calories 384kcal 86kcal 15%
Protein 10.04g 3.27g 14%
Copper 0.156mg 0.054mg 11%
Vitamin B5 0.322mg 0.717mg 8%
Selenium 4.4µg 0.6µg 7%
Fiber 3.4g 2g 6%
Phosphorus 128mg 89mg 6%
Vitamin C 2.1mg 6.8mg 5%
Zinc 1.04mg 0.46mg 5%
Polyunsaturated fat 1.291g 0.487g 5%
Calcium 27mg 2mg 3%
Vitamin E 0.47mg 0.07mg 3%
Fats 2.93g 1.35g 2%
Magnesium 29mg 37mg 2%
Vitamin K 2.8µg 0.3µg 2%
Fructose 0.31g 1.94g 2%
Potassium 223mg 270mg 1%
Vitamin A 0µg 9µg 1%
Vitamin B6 0.074mg 0.093mg 1%
Choline 29.5mg 23mg 1%
Monounsaturated fat 0.727g 0.432g 1%
Protein per 100 calories 2.6g 3.8g N/A
Calories per 10 g protein 382kcal 263kcal N/A
Weight per 100 calories 26g 116g N/A
Unsaturated / Saturated Fat ratio 5.2 2.8 N/A
Net carbs 76.99g 16.7g N/A
Sugar 2.21g 6.26g N/A
Trans fat 0.004g 0g N/A
Saturated fat 0.391g 0.325g 0%
Tryptophan 0.097mg 0.023mg 0%
Threonine 0.25mg 0.129mg 0%
Isoleucine 0.407mg 0.129mg 0%
Leucine 0.757mg 0.348mg 0%
Lysine 0.257mg 0.137mg 0%
Methionine 0.177mg 0.067mg 0%
Phenylalanine 0.52mg 0.15mg 0%
Valine 0.48mg 0.185mg 0%
Histidine 0.22mg 0.089mg 0%
Omega-3 - ALA 0.063g 0.014g N/A
Omega-6 - Gamma-linoleic acid 0.001g 0g N/A
Omega-6 - Linoleic acid 1.223g 0.468g N/A

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% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more ProteinProtein +207%
Contains more FatsFats +117%
Contains more CarbsCarbs +329.9%
Contains more OtherOther +457.1%
Contains more WaterWater +2329.7%

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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains more Mono. FatMonounsaturated fat +68.3%
Contains more Poly. FatPolyunsaturated fat +165.1%
Contains less Sat. FatSaturated fat -16.9%

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
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +1173.3%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +397.1%
Contains more FructoseFructose +525.8%
~equal in Lactose ~0g
~equal in Galactose ~0g

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.