Pretzel vs. Brazil nut — In-Depth Nutrition Comparison
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A recap on differences between pretzel and brazil nut
- Pretzel is higher in folate and vitamin B3, yet brazil nut is higher in selenium, copper, phosphorus, magnesium, vitamin E, and zinc.
- Brazil nut covers your daily selenium needs 3477% more than pretzel.
- Pretzel contains 413 times more sodium than brazil nut. While pretzel contains 1240mg of sodium, brazil nut contains only 3mg.
- The glycemic index of brazil nut is lower.
Food varieties used in this article are Snacks, pretzels, hard, plain, salted and Nuts, brazilnuts, dried, unblanched.
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 | +88.5% |
| Contains more MagnesiumMagnesium | +1196.6% |
| Contains more CalciumCalcium | +492.6% |
| Contains more PotassiumPotassium | +195.5% |
| Contains more CopperCopper | +1017.3% |
| Contains more ZincZinc | +290.4% |
| Contains more PhosphorusPhosphorus | +466.4% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +20.5% |
| Contains more SeleniumSelenium | +43468.2% |
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 | +200% |
| Contains more Vitamin B2Vitamin B2 | +848.6% |
| Contains more Vitamin B3Vitamin B3 | +1686.4% |
| Contains more Vitamin B5Vitamin B5 | +75% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +654.5% |
| Contains more Vitamin EVitamin E | +1102.1% |
| Contains more Vitamin B1Vitamin B1 | +45.5% |
| Contains more Vitamin B6Vitamin B6 | +36.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 4.4µg | 1917µg | 3477% |
| Copper | 0.156mg | 1.743mg | 176% |
| Polyunsaturated fat | 1.291g | 24.399g | 154% |
| Fats | 2.93g | 67.1g | 99% |
| Phosphorus | 128mg | 725mg | 85% |
| Magnesium | 29mg | 376mg | 83% |
| Saturated fat | 0.391g | 16.134g | 72% |
| Monounsaturated fat | 0.727g | 23.879g | 58% |
| Sodium | 1240mg | 3mg | 54% |
| Folate | 166µg | 22µg | 36% |
| Vitamin E | 0.47mg | 5.65mg | 35% |
| Vitamin B3 | 5.27mg | 0.295mg | 31% |
| Starch | 72.58g | 0.25g | 30% |
| Iron | 4.58mg | 2.43mg | 27% |
| Zinc | 1.04mg | 4.06mg | 27% |
| Vitamin B2 | 0.332mg | 0.035mg | 23% |
| Carbs | 80.39g | 11.74g | 23% |
| Fiber | 3.4g | 7.5g | 16% |
| Vitamin B1 | 0.424mg | 0.617mg | 16% |
| Calories | 384kcal | 659kcal | 14% |
| Potassium | 223mg | 659mg | 13% |
| Calcium | 27mg | 160mg | 13% |
| Manganese | 1.015mg | 1.223mg | 9% |
| Protein | 10.04g | 14.32g | 9% |
| Vitamin B5 | 0.322mg | 0.184mg | 3% |
| Vitamin B6 | 0.074mg | 0.101mg | 2% |
| Vitamin K | 2.8µg | 0µg | 2% |
| Vitamin C | 2.1mg | 0.7mg | 2% |
| Net carbs | 76.99g | 4.24g | N/A |
| Sugar | 2.21g | 2.33g | N/A |
| Trans fat | 0.004g | N/A | |
| Choline | 29.5mg | 28.8mg | 0% |
| Tryptophan | 0.097mg | 0.135mg | 0% |
| Threonine | 0.25mg | 0.365mg | 0% |
| Isoleucine | 0.407mg | 0.518mg | 0% |
| Leucine | 0.757mg | 1.19mg | 0% |
| Lysine | 0.257mg | 0.49mg | 0% |
| Methionine | 0.177mg | 1.124mg | 0% |
| Phenylalanine | 0.52mg | 0.639mg | 0% |
| Valine | 0.48mg | 0.76mg | 0% |
| Histidine | 0.22mg | 0.409mg | 0% |
| Fructose | 0.31g | 0g | 0% |
| Omega-3 - ALA | 0.063g | 0.018g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.001g | 0.018g | N/A |
| Omega-6 - Linoleic acid | 1.223g | 23.859g | 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:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
| Contains more CarbsCarbs | +584.8% |
| Contains more ProteinProtein | +42.6% |
| Contains more FatsFats | +2190.1% |
~equal in
Water
~3.42g
~equal in
Other
~3.42g
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
16.134 g
Monounsaturated fat:
Mono. Fat
23.879 g
Polyunsaturated fat:
Poly. Fat
24.399 g
| Contains less Sat. FatSaturated fat | -97.6% |
| Contains more Mono. FatMonounsaturated fat | +3184.6% |
| Contains more Poly. FatPolyunsaturated fat | +1789.9% |
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:
0.25 g
Sucrose:
2.33 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +28932% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
