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Pretzel vs. Oatmeal — In-Depth Nutrition Comparison

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Significant differences between Pretzel and Oatmeal

  • Pretzel has more Folate, Manganese, Vitamin B3, Vitamin B1, Copper, and Vitamin B2, however, Oatmeal is richer in Iron, Vitamin B6, and Vitamin A.
  • Pretzel covers your daily Sodium needs 52% more than Oatmeal.
  • Oatmeal has 4 times less Folate than Pretzel. Pretzel has 166µg of Folate, while Oatmeal has 44µg.
  • Oatmeal contains less Sodium.

Specific food types used in this comparison are Snacks, pretzels, hard, plain, salted and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Pretzel vs Oatmeal 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more MagnesiumMagnesium +11.5%
Contains more PotassiumPotassium +265.6%
Contains more CopperCopper +136.4%
Contains more ZincZinc +67.7%
Contains more PhosphorusPhosphorus +66.2%
Contains more ManganeseManganese +81.9%
Contains more CalciumCalcium +196.3%
Contains more IronIron +30.1%
Contains less SodiumSodium -96%
Contains more SeleniumSelenium +13.6%

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 0% 26% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +571.4%
Contains more Vitamin B1Vitamin B1 +63.1%
Contains more Vitamin B2Vitamin B2 +54.4%
Contains more Vitamin B3Vitamin B3 +74.2%
Contains more Vitamin KVitamin K +600%
Contains more FolateFolate +277.3%
Contains more CholineCholine +527.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +291.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.317mg
~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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +323.6%
Contains more FatsFats +115.4%
Contains more CarbsCarbs +588.9%
Contains more OtherOther +515.8%
Contains more WaterWater +2584.7%

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
22% 37% 41%
Saturated Fat: Sat. Fat 0.226 g
Monounsaturated Fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains more Mono. FatMonounsaturated Fat +85.9%
Contains more Poly. FatPolyunsaturated fat +203.1%
Contains less Sat. FatSaturated Fat -42.2%

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
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
Contains more StarchStarch +599.9%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~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 Oatmeal
Rich in minerals ok
Rich in vitamins ok
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

All nutrients comparison - raw data values

Nutrient Pretzel Oatmeal Opinion
Calories 384kcal 68kcal Pretzel
Protein 10.04g 2.37g Pretzel
Fats 2.93g 1.36g Pretzel
Vitamin C 2.1mg 0mg Pretzel
Net carbs 76.99g 9.97g Pretzel
Carbs 80.39g 11.67g Pretzel
Magnesium 29mg 26mg Pretzel
Calcium 27mg 80mg Oatmeal
Potassium 223mg 61mg Pretzel
Iron 4.58mg 5.96mg Oatmeal
Sugar 2.21g 0.46g Oatmeal
Fiber 3.4g 1.7g Pretzel
Copper 0.156mg 0.066mg Pretzel
Zinc 1.04mg 0.62mg Pretzel
Starch 72.58g 10.37g Pretzel
Phosphorus 128mg 77mg Pretzel
Sodium 1240mg 49mg Oatmeal
Vitamin A 0IU 433IU Oatmeal
Vitamin A 0µg 130µg Oatmeal
Vitamin E 0.47mg 0.07mg Pretzel
Manganese 1.015mg 0.558mg Pretzel
Selenium 4.4µg 5µg Oatmeal
Vitamin B1 0.424mg 0.26mg Pretzel
Vitamin B2 0.332mg 0.215mg Pretzel
Vitamin B3 5.27mg 3.025mg Pretzel
Vitamin B5 0.322mg 0.317mg Pretzel
Vitamin B6 0.074mg 0.29mg Oatmeal
Vitamin K 2.8µg 0.4µg Pretzel
Folate 166µg 44µg Pretzel
Trans Fat 0.004g 0.003g Oatmeal
Choline 29.5mg 4.7mg Pretzel
Saturated Fat 0.391g 0.226g Oatmeal
Monounsaturated Fat 0.727g 0.391g Pretzel
Polyunsaturated fat 1.291g 0.426g Pretzel
Tryptophan 0.097mg 0.04mg Pretzel
Threonine 0.25mg 0.083mg Pretzel
Isoleucine 0.407mg 0.105mg Pretzel
Leucine 0.757mg 0.2mg Pretzel
Lysine 0.257mg 0.135mg Pretzel
Methionine 0.177mg 0.04mg Pretzel
Phenylalanine 0.52mg 0.13mg Pretzel
Valine 0.48mg 0.151mg Pretzel
Histidine 0.22mg 0.057mg Pretzel
Fructose 0.31g 0g Pretzel
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 Oatmeal
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
25%
Oatmeal
Minerals Daily Need Coverage Score
67%
Pretzel
45%
Oatmeal

Comparison summary

Which food is richer in minerals?
Pretzel
Pretzel is relatively richer in minerals
Which food is richer in vitamins?
Pretzel
Pretzel is relatively richer in vitamins
Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 1.75g)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 1191mg)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 0.165g)
Which food is lower in glycemic index?
Oatmeal
Oatmeal is lower in glycemic index (difference - 4)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.