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Pretzel vs. Miso — In-Depth Nutrition Comparison

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How are Pretzel and Miso different?

  • Pretzel is higher in Folate, Vitamin B3, Vitamin B1, and Iron, however, Miso is richer in Copper, Vitamin K, Zinc, Vitamin B6, and Fiber.
  • Daily need coverage for Sodium from Miso is 108% higher.
  • Pretzel contains 9 times more Folate than Miso. While Pretzel contains 166µg of Folate, Miso contains only 19µg.
  • Pretzel has less Sodium.

Snacks, pretzels, hard, plain, salted and Miso are the varieties used in this article.

Infographic

Pretzel vs Miso 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.
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%
Miso
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 17% 19% 93% 140% 70% 68% 486% 112% 38%
Contains more IronIron +83.9%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +18.2%
Contains more MagnesiumMagnesium +65.5%
Contains more CalciumCalcium +111.1%
Contains more CopperCopper +169.2%
Contains more ZincZinc +146.2%
Contains more PhosphorusPhosphorus +24.2%
Contains more SeleniumSelenium +59.1%
~equal in Potassium ~210mg

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%
Miso
5
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% 5.2% 0.2% 0% 25% 54% 17% 20% 46% 10% 73% 14% 39%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +4600%
Contains more Vitamin B1Vitamin B1 +332.7%
Contains more Vitamin B2Vitamin B2 +42.5%
Contains more Vitamin B3Vitamin B3 +481.7%
Contains more FolateFolate +773.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +168.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +946.4%
Contains more CholineCholine +144.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.337mg

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
Miso
4
13% 6% 25% 43% 13%
Protein: 12.79 g
Fats: 6.01 g
Carbs: 25.37 g
Water: 43.02 g
Other: 12.81 g
Contains more CarbsCarbs +216.9%
Contains more ProteinProtein +27.4%
Contains more FatsFats +105.1%
Contains more WaterWater +1274.4%
Contains more OtherOther +265%

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
Miso
2
20% 22% 57%
Saturated Fat: Sat. Fat 1.025 g
Monounsaturated Fat: Mono. Fat 1.118 g
Polyunsaturated fat: Poly. Fat 2.884 g
Contains less Sat. FatSaturated Fat -61.9%
Contains more Mono. FatMonounsaturated Fat +53.8%
Contains more Poly. FatPolyunsaturated fat +123.4%

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
Miso
1
97% 3%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 6 g
Lactose: 0 g
Maltose: 0.2 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more MaltoseMaltose +455%
Contains more FructoseFructose +1835.5%
~equal in Sucrose ~0g
~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 Miso
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pretzel Miso Opinion
Calories 384kcal 198kcal Pretzel
Protein 10.04g 12.79g Miso
Fats 2.93g 6.01g Miso
Vitamin C 2.1mg 0mg Pretzel
Net carbs 76.99g 19.97g Pretzel
Carbs 80.39g 25.37g Pretzel
Magnesium 29mg 48mg Miso
Calcium 27mg 57mg Miso
Potassium 223mg 210mg Pretzel
Iron 4.58mg 2.49mg Pretzel
Sugar 2.21g 6.2g Pretzel
Fiber 3.4g 5.4g Miso
Copper 0.156mg 0.42mg Miso
Zinc 1.04mg 2.56mg Miso
Starch 72.58g Pretzel
Phosphorus 128mg 159mg Miso
Sodium 1240mg 3728mg Pretzel
Vitamin A 0IU 87IU Miso
Vitamin A 0µg 4µg Miso
Vitamin E 0.47mg 0.01mg Pretzel
Manganese 1.015mg 0.859mg Pretzel
Selenium 4.4µg 7µg Miso
Vitamin B1 0.424mg 0.098mg Pretzel
Vitamin B2 0.332mg 0.233mg Pretzel
Vitamin B3 5.27mg 0.906mg Pretzel
Vitamin B5 0.322mg 0.337mg Miso
Vitamin B6 0.074mg 0.199mg Miso
Vitamin B12 0µg 0.08µg Miso
Vitamin K 2.8µg 29.3µg Miso
Folate 166µg 19µg Pretzel
Trans Fat 0.004g 0g Miso
Choline 29.5mg 72.2mg Miso
Saturated Fat 0.391g 1.025g Pretzel
Monounsaturated Fat 0.727g 1.118g Miso
Polyunsaturated fat 1.291g 2.884g Miso
Tryptophan 0.097mg 0.155mg Miso
Threonine 0.25mg 0.479mg Miso
Isoleucine 0.407mg 0.508mg Miso
Leucine 0.757mg 0.82mg Miso
Lysine 0.257mg 0.478mg Miso
Methionine 0.177mg 0.129mg Pretzel
Phenylalanine 0.52mg 0.486mg Pretzel
Valine 0.48mg 0.547mg Miso
Histidine 0.22mg 0.243mg Miso
Fructose 0.31g 6g Miso
Omega-3 - ALA 0.063g Pretzel
Omega-6 - Gamma-linoleic acid 0.001g Pretzel
Omega-6 - Linoleic acid 1.223g Pretzel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pretzel Miso
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
23%
Miso
Minerals Daily Need Coverage Score
67%
Pretzel
108%
Miso

Comparison summary

Which food is lower in Sugar?
Pretzel
Pretzel is lower in Sugar (difference - 3.99g)
Which food contains less Sodium?
Pretzel
Pretzel contains less Sodium (difference - 2488mg)
Which food is lower in Saturated Fat?
Pretzel
Pretzel is lower in Saturated Fat (difference - 0.634g)
Which food is cheaper?
Pretzel
Pretzel is cheaper (difference - $1)
Which food is lower in glycemic index?
Miso
Miso is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Miso
Miso is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/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.