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
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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 | +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.
| 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% |
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:
1.65 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
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
0.577 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
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
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.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
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%
9%
Minerals Daily Need Coverage Score
67%
15%
Comparison summary
Which food is lower in Saturated fat?
Pretzel is lower in Saturated fat (difference - 0.186g)
Which food is lower in glycemic index?
Pretzel is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Pretzel is relatively richer in minerals
Which food is richer in vitamins?
Pretzel is relatively richer in vitamins
Which food is lower in Sugar?
Mashed potato is lower in Sugar (difference - 1.71g)
Which food contains less Sodium?
Mashed potato contains less Sodium (difference - 934mg)
Which food is cheaper?
Mashed potato is cheaper (difference - $2.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)