Pretzel vs. Marinara sauce — In-Depth Nutrition Comparison
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Summary of differences between pretzel and marinara sauce
- Pretzel has more iron, folate, manganese, vitamin B1, vitamin B2, and phosphorus; however, marinara sauce is higher in vitamin A, vitamin E, and vitamin K.
- Pretzel covers your daily need for sodium, 53% more than marinara sauce.
- Pretzel has 18 times more vitamin B1 than marinara sauce. While pretzel has 0.424mg of vitamin B1, marinara sauce has only 0.024mg.
- Marinara sauce has less sodium.
These are the specific foods used in this comparison Snacks, pretzels, hard, plain, salted and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.
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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.
| Contains more MagnesiumMagnesium | +61.1% |
| Contains more IronIron | +487.2% |
| Contains more CopperCopper | +92.6% |
| Contains more ZincZinc | +420% |
| Contains more PhosphorusPhosphorus | +276.5% |
| Contains more ManganeseManganese | +640.9% |
| Contains more SeleniumSelenium | +300% |
| Contains more PotassiumPotassium | +43% |
| Contains less SodiumSodium | -97.6% |
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.
| Contains more Vitamin B1Vitamin B1 | +1666.7% |
| Contains more Vitamin B2Vitamin B2 | +444.3% |
| Contains more Vitamin B3Vitamin B3 | +34.5% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +1176.9% |
| Contains more CholineCholine | +115.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +410.6% |
| Contains more Vitamin B6Vitamin B6 | +133.8% |
| Contains more Vitamin KVitamin K | +396.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.04 g
Fats:
2.93 g
Carbs:
80.39 g
Water:
3.13 g
Other:
3.51 g
Protein:
1.41 g
Fats:
1.48 g
Carbs:
8.06 g
Water:
87.39 g
Other:
1.66 g
| Contains more ProteinProtein | +612.1% |
| Contains more FatsFats | +98% |
| Contains more CarbsCarbs | +897.4% |
| Contains more OtherOther | +111.4% |
| Contains more WaterWater | +2692% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.391 g
Monounsaturated fat:
Mono. Fat
0.727 g
Polyunsaturated fat:
Poly. Fat
1.291 g
Saturated fat:
Sat. Fat
0.17 g
Monounsaturated fat:
Mono. Fat
0.377 g
Polyunsaturated fat:
Poly. Fat
0.508 g
| Contains more Mono. FatMonounsaturated fat | +92.8% |
| Contains more Poly. FatPolyunsaturated fat | +154.1% |
| Contains less Sat. FatSaturated fat | -56.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Sodium | 1240mg | 30mg | 53% |
| Iron | 4.58mg | 0.78mg | 48% |
| Folate | 166µg | 13µg | 38% |
| Manganese | 1.015mg | 0.137mg | 38% |
| Vitamin B1 | 0.424mg | 0.024mg | 33% |
| Starch | 72.58g | 30% | |
| Carbs | 80.39g | 8.06g | 24% |
| Vitamin B2 | 0.332mg | 0.061mg | 21% |
| Protein | 10.04g | 1.41g | 17% |
| Calories | 384kcal | 51kcal | 17% |
| Phosphorus | 128mg | 34mg | 13% |
| Vitamin E | 0.47mg | 2.4mg | 13% |
| Vitamin K | 2.8µg | 13.9µg | 9% |
| Copper | 0.156mg | 0.081mg | 8% |
| Zinc | 1.04mg | 0.2mg | 8% |
| Vitamin B6 | 0.074mg | 0.173mg | 8% |
| Vitamin B3 | 5.27mg | 3.917mg | 8% |
| Vitamin B5 | 0.322mg | 6% | |
| Fiber | 3.4g | 1.8g | 6% |
| Selenium | 4.4µg | 1.1µg | 6% |
| Polyunsaturated fat | 1.291g | 0.508g | 5% |
| Vitamin A | 0µg | 33µg | 4% |
| Potassium | 223mg | 319mg | 3% |
| Magnesium | 29mg | 18mg | 3% |
| Choline | 29.5mg | 13.7mg | 3% |
| Fats | 2.93g | 1.48g | 2% |
| Cholesterol | 0mg | 2mg | 1% |
| Saturated fat | 0.391g | 0.17g | 1% |
| Monounsaturated fat | 0.727g | 0.377g | 1% |
| Vitamin C | 2.1mg | 2mg | 0% |
| Net carbs | 76.99g | 6.26g | N/A |
| Calcium | 27mg | 27mg | 0% |
| Sugar | 2.21g | 5.5g | N/A |
| Trans fat | 0.004g | 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-6 - Gamma-linoleic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.223g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
19%
Minerals Daily Need Coverage Score
67%
15%
Comparison summary
Which food is lower in Cholesterol?
Pretzel is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Pretzel is lower in Sugar (difference - 3.29g)
Which food is richer in minerals?
Pretzel is relatively richer in minerals
Which food contains less Sodium?
Marinara sauce contains less Sodium (difference - 1210mg)
Which food is lower in Saturated fat?
Marinara sauce is lower in Saturated fat (difference - 0.221g)
Which food is lower in glycemic index?
Marinara sauce is lower in glycemic index (difference - 83)
Which food is cheaper?
Marinara sauce is cheaper (difference - $2.4)
Which food is richer in vitamins?
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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.