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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 RAE.
  • 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.
Contains more Magnesium +11.5%
Contains more Phosphorus +66.2%
Contains more Potassium +265.6%
Contains more Zinc +67.7%
Contains more Copper +136.4%
Contains more Manganese +81.9%
Contains more Calcium +196.3%
Contains more Iron +30.1%
Contains less Sodium -96%
Contains more Selenium +13.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 172% 21% 55% 20% 162% 29% 53% 133% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Contains more Magnesium +11.5%
Contains more Phosphorus +66.2%
Contains more Potassium +265.6%
Contains more Zinc +67.7%
Contains more Copper +136.4%
Contains more Manganese +81.9%
Contains more Calcium +196.3%
Contains more Iron +30.1%
Contains less Sodium -96%
Contains more Selenium +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.
:
Contains more Vitamin E +571.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +63.1%
Contains more Vitamin B2 +54.4%
Contains more Vitamin B3 +74.2%
Contains more Folate +277.3%
Contains more Vitamin K +600%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +291.9%
Equal in Vitamin B5 - 0.317
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 10% 0% 7% 106% 77% 99% 20% 18% 125% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin E +571.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +63.1%
Contains more Vitamin B2 +54.4%
Contains more Vitamin B3 +74.2%
Contains more Folate +277.3%
Contains more Vitamin K +600%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +291.9%
Equal in Vitamin B5 - 0.317

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +323.6%
Contains more Fats +115.4%
Contains more Carbs +588.9%
Contains more Other +515.8%
Contains more Water +2584.7%
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 Protein +323.6%
Contains more Fats +115.4%
Contains more Carbs +588.9%
Contains more Other +515.8%
Contains more Water +2584.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +85.9%
Contains more Polyunsaturated fat +203.1%
Contains less Saturated Fat -42.2%
16% 30% 54%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Contains more Monounsaturated Fat +85.9%
Contains more Polyunsaturated fat +203.1%
Contains less Saturated Fat -42.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +599.9%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Sucrose +∞%
Contains more Galactose +∞%
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 Starch +599.9%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Sucrose +∞%
Contains more Galactose +∞%

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
Net carbs 76.99g 9.97g Pretzel
Protein 10.04g 2.37g Pretzel
Fats 2.93g 1.36g Pretzel
Carbs 80.39g 11.67g Pretzel
Calories 384kcal 68kcal Pretzel
Starch 72.58g 10.37g Pretzel
Fructose 0.31g 0g Pretzel
Sugar 2.21g 0.46g Oatmeal
Fiber 3.4g 1.7g Pretzel
Calcium 27mg 80mg Oatmeal
Iron 4.58mg 5.96mg Oatmeal
Magnesium 29mg 26mg Pretzel
Phosphorus 128mg 77mg Pretzel
Potassium 223mg 61mg Pretzel
Sodium 1240mg 49mg Oatmeal
Zinc 1.04mg 0.62mg Pretzel
Copper 0.156mg 0.066mg Pretzel
Manganese 1.015mg 0.558mg Pretzel
Selenium 4.4µg 5µg Oatmeal
Vitamin A 0IU 433IU Oatmeal
Vitamin A RAE 0µg 130µg Oatmeal
Vitamin E 0.47mg 0.07mg Pretzel
Vitamin C 2.1mg 0mg Pretzel
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
Folate 166µg 44µg Pretzel
Vitamin K 2.8µg 0.4µg 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
Trans Fat 0.004g 0.003g Oatmeal
Saturated Fat 0.391g 0.226g Oatmeal
Monounsaturated Fat 0.727g 0.391g Pretzel
Polyunsaturated fat 1.291g 0.426g Pretzel
Omega-6 - Linoleic acid 1.223g Pretzel
Omega-6 - Gamma-linoleic acid 0.001g Pretzel
Omega-3 - ALA 0.063g Pretzel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pretzel Oatmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
39%
Pretzel
27%
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.