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Pretzel vs. Nori — In-Depth Nutrition Comparison

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Summary of differences between pretzel and nori

  • Pretzel has more iron, vitamin B1, vitamin B3, fiber, and phosphorus; however, nori is higher in vitamin A, vitamin C, copper, and vitamin B2.
  • Nori covers your daily need for vitamin A, 104% more than pretzel.
  • Pretzel has 26 times more sodium than nori. While pretzel has 1240mg of sodium, nori has only 48mg.

These are the specific foods used in this comparison Snacks, pretzels, hard, plain, salted and Seaweed, laver, raw.

Infographic

Pretzel vs Nori 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%
Nori
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 21% 31% 68% 88% 29% 25% 6.3% 129% 3.8%
Contains more MagnesiumMagnesium +1350%
Contains more IronIron +154.4%
Contains more PhosphorusPhosphorus +120.7%
Contains more SeleniumSelenium +528.6%
Contains more CalciumCalcium +159.3%
Contains more PotassiumPotassium +59.6%
Contains more CopperCopper +69.2%
Contains less SodiumSodium -96.1%
~equal in Zinc ~1.05mg
~equal in Manganese ~0.988mg

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%
Nori
7
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 130% 87% 20% 0% 25% 103% 28% 31% 37% 0% 10% 110% 5.7%
Contains more Vitamin B1Vitamin B1 +332.7%
Contains more Vitamin B3Vitamin B3 +258.5%
Contains more FolateFolate +13.7%
Contains more CholineCholine +183.7%
Contains more Vitamin CVitamin C +1757.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +112.8%
Contains more Vitamin B2Vitamin B2 +34.3%
Contains more Vitamin B5Vitamin B5 +61.8%
Contains more Vitamin B6Vitamin B6 +114.9%
Contains more Vitamin KVitamin K +42.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~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
Nori
2
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Contains more ProteinProtein +72.8%
Contains more FatsFats +946.4%
Contains more CarbsCarbs +1473.2%
Contains more WaterWater +2616.6%
~equal in Other ~3.77g

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
Nori
1
31% 13% 56%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.11 g
Contains more Mono. FatMonounsaturated fat +2808%
Contains more Poly. FatPolyunsaturated fat +1073.6%
Contains less Sat. FatSaturated fat -84.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pretzel Nori
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pretzel Nori DV% diff.
Sodium 1240mg 48mg 52%
Vitamin C 2.1mg 39mg 41%
Iron 4.58mg 1.8mg 35%
Starch 72.58g 30%
Vitamin A 0µg 260µg 29%
Vitamin B1 0.424mg 0.098mg 27%
Carbs 80.39g 5.11g 25%
Vitamin B3 5.27mg 1.47mg 24%
Calories 384kcal 35kcal 17%
Fiber 3.4g 0.3g 12%
Copper 0.156mg 0.264mg 12%
Phosphorus 128mg 58mg 10%
Vitamin B2 0.332mg 0.446mg 9%
Polyunsaturated fat 1.291g 0.11g 8%
Protein 10.04g 5.81g 8%
Selenium 4.4µg 0.7µg 7%
Vitamin B6 0.074mg 0.159mg 7%
Magnesium 29mg 2mg 6%
Folate 166µg 146µg 5%
Vitamin B5 0.322mg 0.521mg 4%
Potassium 223mg 356mg 4%
Fats 2.93g 0.28g 4%
Vitamin E 0.47mg 1mg 4%
Calcium 27mg 70mg 4%
Choline 29.5mg 10.4mg 3%
Saturated fat 0.391g 0.061g 2%
Monounsaturated fat 0.727g 0.025g 2%
Manganese 1.015mg 0.988mg 1%
Vitamin K 2.8µg 4µg 1%
Net carbs 76.99g 4.81g N/A
Sugar 2.21g 0.49g N/A
Zinc 1.04mg 1.05mg 0%
Trans fat 0.004g 0g N/A
Tryptophan 0.097mg 0.043mg 0%
Threonine 0.25mg 0.232mg 0%
Isoleucine 0.407mg 0.259mg 0%
Leucine 0.757mg 0.501mg 0%
Lysine 0.257mg 0.222mg 0%
Methionine 0.177mg 0.145mg 0%
Phenylalanine 0.52mg 0.273mg 0%
Valine 0.48mg 0.402mg 0%
Histidine 0.22mg 0.14mg 0%
Fructose 0.31g 0%
Omega-3 - EPA 0g 0.08g N/A
Omega-3 - ALA 0.063g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Linoleic acid 1.223g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pretzel Nori
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
45%
Nori
Minerals Daily Need Coverage Score
67%
Pretzel
40%
Nori

Comparison summary

Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 1.72g)
Which food contains less Sodium?
Nori
Nori contains less Sodium (difference - 1192mg)
Which food is lower in Saturated fat?
Nori
Nori is lower in Saturated fat (difference - 0.33g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 83)
Which food is cheaper?
Nori
Nori is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.