Pretzel vs. Mixed nuts — In-Depth Nutrition Comparison
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The main differences between pretzel and mixed nuts
- Pretzel is richer in iron, yet mixed nuts are richer in copper, selenium, vitamin E, magnesium, phosphorus, manganese, and vitamin B6.
- Daily need coverage for copper for mixed nuts is 83% higher.
- Pretzel contains 248 times more sodium than mixed nuts. Pretzel contains 1240mg of sodium, while mixed nuts contain 5mg.
- Mixed nuts have a lower glycemic index than pretzel.
Food types used in this article are Snacks, pretzels, hard, plain, salted and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.
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 IronIron | +75.5% |
| Contains more MagnesiumMagnesium | +689.7% |
| Contains more CalciumCalcium | +333.3% |
| Contains more PotassiumPotassium | +183.4% |
| Contains more CopperCopper | +481.4% |
| Contains more ZincZinc | +223.1% |
| Contains more PhosphorusPhosphorus | +256.3% |
| Contains less SodiumSodium | -99.6% |
| Contains more ManganeseManganese | +101% |
| Contains more SeleniumSelenium | +670.5% |
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 | +320% |
| Contains more Vitamin B1Vitamin B1 | +124.3% |
| Contains more Vitamin B2Vitamin B2 | +69.4% |
| Contains more FolateFolate | +100% |
| Contains more Vitamin EVitamin E | +1563.8% |
| Contains more Vitamin B3Vitamin B3 | +46.3% |
| Contains more Vitamin B5Vitamin B5 | +254% |
| Contains more Vitamin B6Vitamin B6 | +375.7% |
| Contains more Vitamin KVitamin K | +103.6% |
| Contains more CholineCholine | +76.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 1.291g | 14.612g | 89% |
| Copper | 0.156mg | 0.907mg | 83% |
| Fats | 2.93g | 53.95g | 78% |
| Monounsaturated fat | 0.727g | 28.488g | 69% |
| Selenium | 4.4µg | 33.9µg | 54% |
| Sodium | 1240mg | 5mg | 54% |
| Vitamin E | 0.47mg | 7.82mg | 49% |
| Magnesium | 29mg | 229mg | 48% |
| Phosphorus | 128mg | 456mg | 47% |
| Manganese | 1.015mg | 2.04mg | 45% |
| Saturated fat | 0.391g | 8.711g | 38% |
| Starch | 72.58g | 4.2g | 28% |
| Iron | 4.58mg | 2.61mg | 25% |
| Folate | 166µg | 83µg | 21% |
| Zinc | 1.04mg | 3.36mg | 21% |
| Vitamin B6 | 0.074mg | 0.352mg | 21% |
| Protein | 10.04g | 20.04g | 20% |
| Vitamin B1 | 0.424mg | 0.189mg | 20% |
| Carbs | 80.39g | 21.05g | 20% |
| Vitamin B5 | 0.322mg | 1.14mg | 16% |
| Vitamin B3 | 5.27mg | 7.709mg | 15% |
| Fiber | 3.4g | 7g | 14% |
| Potassium | 223mg | 632mg | 12% |
| Calories | 384kcal | 607kcal | 11% |
| Vitamin B2 | 0.332mg | 0.196mg | 10% |
| Calcium | 27mg | 117mg | 9% |
| Choline | 29.5mg | 52mg | 4% |
| Vitamin K | 2.8µg | 5.7µg | 2% |
| Vitamin C | 2.1mg | 0.5mg | 2% |
| Net carbs | 76.99g | 14.05g | N/A |
| Sugar | 2.21g | 4.15g | N/A |
| Trans fat | 0.004g | 0.055g | N/A |
| Tryptophan | 0.097mg | 0.22mg | 0% |
| Threonine | 0.25mg | 0.703mg | 0% |
| Isoleucine | 0.407mg | 0.826mg | 0% |
| Leucine | 0.757mg | 1.656mg | 0% |
| Lysine | 0.257mg | 0.782mg | 0% |
| Methionine | 0.177mg | 0.283mg | 0% |
| Phenylalanine | 0.52mg | 1.182mg | 0% |
| Valine | 0.48mg | 1.001mg | 0% |
| Histidine | 0.22mg | 0.572mg | 0% |
| Fructose | 0.31g | 0g | 0% |
| Omega-3 - EPA | 0g | 0.005g | N/A |
| Omega-3 - ALA | 0.063g | 0.082g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.001g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.013g | N/A |
| Omega-6 - Linoleic acid | 1.223g | 14.455g | N/A |
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:
20.04 g
Fats:
53.95 g
Carbs:
21.05 g
Water:
2.08 g
Other:
2.88 g
| Contains more CarbsCarbs | +281.9% |
| Contains more WaterWater | +50.5% |
| Contains more OtherOther | +21.9% |
| Contains more ProteinProtein | +99.6% |
| Contains more FatsFats | +1741.3% |
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
8.711 g
Monounsaturated fat:
Mono. Fat
28.488 g
Polyunsaturated fat:
Poly. Fat
14.612 g
| Contains less Sat. FatSaturated fat | -95.5% |
| Contains more Mono. FatMonounsaturated fat | +3818.6% |
| Contains more Poly. FatPolyunsaturated fat | +1031.8% |
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:
4.2 g
Sucrose:
4.15 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +1628.1% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
