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Pretzel vs. Mashed potato — In-Depth Nutrition Comparison

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What are the main differences between pretzel and mashed potato?

  • Pretzel has more iron, manganese, folate, vitamin B1, vitamin B3, vitamin B2, copper, phosphorus, and fiber than mashed potato.
  • Pretzel's daily need coverage for iron is 53% higher.
  • Mashed potato has 28 times less vitamin B1 than pretzel. Pretzel has 0.424mg of vitamin B1, while mashed potato has 0.015mg.
  • Mashed potato is lower in sodium.

We used Snacks, pretzels, hard, plain, salted and Fast foods, potato, mashed types in this comparison.

Infographic

Pretzel vs Mashed potato 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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +93.3%
Contains more CalciumCalcium +50%
Contains more IronIron +1377.4%
Contains more CopperCopper +345.7%
Contains more ZincZinc +372.7%
Contains more PhosphorusPhosphorus +116.9%
Contains more ManganeseManganese +935.7%
Contains more SeleniumSelenium +450%
Contains more PotassiumPotassium +28.3%
Contains less SodiumSodium -75.3%

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% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +11.9%
Contains more Vitamin B1Vitamin B1 +2726.7%
Contains more Vitamin B2Vitamin B2 +2113.3%
Contains more Vitamin B3Vitamin B3 +388%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +1744.4%
Contains more CholineCholine +120.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +62.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +110.7%
~equal in Vitamin D ~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% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +508.5%
Contains more CarbsCarbs +448.7%
Contains more OtherOther +178.6%
Contains more WaterWater +2443.8%
~equal in Fats ~2.82g

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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains less Sat. FatSaturated fat -32.2%
~equal in Monounsaturated fat ~0.72g
~equal in Polyunsaturated fat ~1.342g

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
96%
Starch: 12.1 g
Sucrose: 0.1 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +499.8%
Contains more GlucoseGlucose +245%
Contains more FructoseFructose +55%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
~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 Mashed potato
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pretzel Mashed potato DV% diff.
Iron 4.58mg 0.31mg 53%
Sodium 1240mg 306mg 41%
Manganese 1.015mg 0.098mg 40%
Folate 166µg 9µg 39%
Vitamin B1 0.424mg 0.015mg 34%
Vitamin B3 5.27mg 1.08mg 26%
Starch 72.58g 12.1g 25%
Vitamin B2 0.332mg 0.015mg 24%
Carbs 80.39g 14.65g 22%
Protein 10.04g 1.65g 17%
Calories 384kcal 89kcal 15%
Copper 0.156mg 0.035mg 13%
Phosphorus 128mg 59mg 10%
Fiber 3.4g 1.3g 8%
Zinc 1.04mg 0.22mg 7%
Selenium 4.4µg 0.8µg 7%
Vitamin B5 0.322mg 6%
Vitamin A 0µg 43µg 5%
Vitamin B6 0.074mg 0.12mg 4%
Magnesium 29mg 15mg 3%
Vitamin B12 0µg 0.07µg 3%
Vitamin K 2.8µg 5.9µg 3%
Choline 29.5mg 13.4mg 3%
Potassium 223mg 286mg 2%
Vitamin C 2.1mg 0mg 2%
Calcium 27mg 18mg 1%
Saturated fat 0.391g 0.577g 1%
Fats 2.93g 2.82g 0%
Net carbs 76.99g 13.35g N/A
Sugar 2.21g 0.5g N/A
Vitamin E 0.47mg 0.42mg 0%
Trans fat 0.004g 0.105g N/A
Monounsaturated fat 0.727g 0.72g 0%
Polyunsaturated fat 1.291g 1.342g 0%
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 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.063g 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g 0g N/A
Omega-6 - Eicosadienoic acid 0g 0.001g N/A
Omega-6 - Linoleic acid 1.223g 1.146g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pretzel Mashed potato
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
9%
Mashed potato
Minerals Daily Need Coverage Score
67%
Pretzel
15%
Mashed potato

Comparison summary

Which food is lower in Saturated fat?
Pretzel
Pretzel is lower in Saturated fat (difference - 0.186g)
Which food is lower in glycemic index?
Pretzel
Pretzel is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Pretzel
Pretzel is relatively richer in minerals
Which food is richer in vitamins?
Pretzel
Pretzel is relatively richer in vitamins
Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 1.71g)
Which food contains less Sodium?
Mashed potato
Mashed potato contains less Sodium (difference - 934mg)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.