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  6. Pretzel vs. Mustard Greens Raw

Pretzel vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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What are the differences between pretzel and mustard Greens Raw?

  • Pretzel is higher in folate, iron, vitamin B1, vitamin B3, and vitamin B2, yet mustard Greens Raw are higher in vitamin K, vitamin C, vitamin A, and vitamin E.
  • Mustard Greens Raw' daily need coverage for vitamin K is 212% more.
  • Pretzel has 62 times more sodium than mustard Greens Raw. While pretzel has 1240mg of sodium, mustard Greens Raw have only 20mg.
  • The glycemic index of mustard Greens Raw is lower.

We used Snacks, pretzels, hard, plain, salted and Mustard greens, raw types in this article.

Infographic

Pretzel vs Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more IronIron +179.3%
Contains more ZincZinc +316%
Contains more PhosphorusPhosphorus +120.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +388.9%
Contains more MagnesiumMagnesium +10.3%
Contains more CalciumCalcium +325.9%
Contains more PotassiumPotassium +72.2%
Contains less SodiumSodium -98.4%
~equal in Copper ~0.165mg

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B1Vitamin B1 +430%
Contains more Vitamin B2Vitamin B2 +201.8%
Contains more Vitamin B3Vitamin B3 +558.8%
Contains more Vitamin B5Vitamin B5 +53.3%
Contains more FolateFolate +1283.3%
Contains more CholineCholine +5800%
Contains more Vitamin CVitamin C +3233.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +327.7%
Contains more Vitamin B6Vitamin B6 +143.2%
Contains more Vitamin KVitamin K +9096.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pretzel Mustard Greens Raw DV% diff.
Vitamin K 2.8µg 257.5µg 212%
Vitamin C 2.1mg 70mg 75%
Sodium 1240mg 20mg 53%
Manganese 1.015mg 44%
Folate 166µg 12µg 39%
Iron 4.58mg 1.64mg 37%
Starch 72.58g 30%
Vitamin B1 0.424mg 0.08mg 29%
Vitamin B3 5.27mg 0.8mg 28%
Carbs 80.39g 4.67g 25%
Calories 384kcal 27kcal 18%
Vitamin A 0µg 151µg 17%
Vitamin B2 0.332mg 0.11mg 17%
Protein 10.04g 2.86g 14%
Phosphorus 128mg 58mg 10%
Vitamin E 0.47mg 2.01mg 10%
Calcium 27mg 115mg 9%
Polyunsaturated fat 1.291g 0.038g 8%
Vitamin B6 0.074mg 0.18mg 8%
Zinc 1.04mg 0.25mg 7%
Selenium 4.4µg 0.9µg 6%
Potassium 223mg 384mg 5%
Choline 29.5mg 0.5mg 5%
Fats 2.93g 0.42g 4%
Monounsaturated fat 0.727g 0.092g 2%
Saturated fat 0.391g 0.01g 2%
Vitamin B5 0.322mg 0.21mg 2%
Fiber 3.4g 3.2g 1%
Copper 0.156mg 0.165mg 1%
Magnesium 29mg 32mg 1%
Net carbs 76.99g 1.47g N/A
Sugar 2.21g 1.32g N/A
Trans fat 0.004g 0g 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

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% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +251%
Contains more FatsFats +597.6%
Contains more CarbsCarbs +1621.4%
Contains more OtherOther +160%
Contains more WaterWater +2797.8%

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +690.2%
Contains more Poly. FatPolyunsaturated fat +3297.4%
Contains less Sat. FatSaturated fat -97.4%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.