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Pretzel vs. Margarine — In-Depth Nutrition Comparison

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The main differences between pretzel and margarine

  • Pretzel is richer in iron, folate, vitamin B1, vitamin B3, and vitamin B2, yet margarine is richer in vitamin K, vitamin A, and vitamin E.
  • Daily need coverage for vitamin K for margarine is 75% higher.
  • Pretzel contains 620 times more sodium than margarine. Pretzel contains 1240mg of sodium, while margarine contains 2mg.
  • Margarine has a lower glycemic index than pretzel.

Food types used in this article are Snacks, pretzels, hard, plain, salted and Margarine, regular, 80% fat, composite, stick, without salt.

Infographic

Pretzel vs Margarine 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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
Contains more MagnesiumMagnesium +866.7%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +1138.9%
Contains more IronIron +7533.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +2460%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -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.
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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
Contains more Vitamin CVitamin C +950%
Contains more Vitamin B1Vitamin B1 +4140%
Contains more Vitamin B2Vitamin B2 +797.3%
Contains more Vitamin B3Vitamin B3 +22813%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +722.2%
Contains more FolateFolate +16500%
Contains more CholineCholine +137.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1814.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +3221.4%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pretzel Margarine DV% diff.
Polyunsaturated fat 1.291g 24.302g 153%
Fats 2.93g 80.71g 120%
Monounsaturated fat 0.727g 38.877g 95%
Vitamin A 0µg 819µg 91%
Vitamin K 2.8µg 93µg 75%
Saturated fat 0.391g 15.189g 67%
Vitamin E 0.47mg 9mg 57%
Iron 4.58mg 0.06mg 57%
Sodium 1240mg 2mg 54%
Manganese 1.015mg 44%
Folate 166µg 1µg 41%
Vitamin B1 0.424mg 0.01mg 35%
Vitamin B3 5.27mg 0.023mg 33%
Starch 72.58g 30%
Carbs 80.39g 0.7g 27%
Vitamin B2 0.332mg 0.037mg 23%
Protein 10.04g 0.16g 20%
Phosphorus 128mg 5mg 18%
Calories 384kcal 717kcal 17%
Copper 0.156mg 0mg 17%
Fiber 3.4g 0g 14%
Zinc 1.04mg 0mg 9%
Selenium 4.4µg 0µg 8%
Vitamin B5 0.322mg 6%
Potassium 223mg 18mg 6%
Magnesium 29mg 3mg 6%
Vitamin B6 0.074mg 0.009mg 5%
Vitamin B12 0µg 0.1µg 4%
Choline 29.5mg 12.4mg 3%
Calcium 27mg 3mg 2%
Vitamin C 2.1mg 0.2mg 2%
Net carbs 76.99g 0.7g N/A
Sugar 2.21g 0g N/A
Trans fat 0.004g 14.89g N/A
Tryptophan 0.097mg 0%
Threonine 0.25mg 0%
Isoleucine 0.407mg 0%
Leucine 0.757mg 0%
Lysine 0.257mg 0%
Methionine 0.177mg 0%
Phenylalanine 0.52mg 0%
Valine 0.48mg 0%
Histidine 0.22mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.063g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Linoleic acid 1.223g 21.522g 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
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
Contains more ProteinProtein +6175%
Contains more CarbsCarbs +11384.3%
Contains more OtherOther +83.8%
Contains more FatsFats +2654.6%
Contains more WaterWater +427.8%

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% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 g
Contains less Sat. FatSaturated fat -97.4%
Contains more Mono. FatMonounsaturated fat +5247.6%
Contains more Poly. FatPolyunsaturated fat +1782.4%

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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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.