Pretzel vs. Okra — In-Depth Nutrition Comparison
Compare
A recap on differences between pretzel and okra
- Pretzel is higher in iron, vitamin B3, folate, vitamin B2, and vitamin B1, yet okra is higher in vitamin K, vitamin C, vitamin A, and vitamin B6.
- Pretzel covers your daily sodium needs 54% more than okra.
- Pretzel contains 7 times more iron than okra. While pretzel contains 4.58mg of iron, okra contains only 0.62mg.
- The amount of sodium in okra is lower.
Food varieties used in this article are Snacks, pretzels, hard, plain, salted and Okra, 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.
| Contains more IronIron | +638.7% |
| Contains more CopperCopper | +43.1% |
| Contains more ZincZinc | +79.3% |
| Contains more PhosphorusPhosphorus | +109.8% |
| Contains more ManganeseManganese | +28.8% |
| Contains more SeleniumSelenium | +528.6% |
| Contains more MagnesiumMagnesium | +96.6% |
| Contains more CalciumCalcium | +203.7% |
| Contains more PotassiumPotassium | +34.1% |
| Contains less SodiumSodium | -99.4% |
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 EVitamin E | +74.1% |
| Contains more Vitamin B1Vitamin B1 | +112% |
| Contains more Vitamin B2Vitamin B2 | +453.3% |
| Contains more Vitamin B3Vitamin B3 | +427% |
| Contains more Vitamin B5Vitamin B5 | +31.4% |
| Contains more FolateFolate | +176.7% |
| Contains more CholineCholine | +139.8% |
| Contains more Vitamin CVitamin C | +995.2% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +190.5% |
| Contains more Vitamin KVitamin K | +1017.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 1240mg | 7mg | 54% |
| Iron | 4.58mg | 0.62mg | 50% |
| Starch | 72.58g | 0.34g | 30% |
| Vitamin B3 | 5.27mg | 1mg | 27% |
| Folate | 166µg | 60µg | 27% |
| Vitamin K | 2.8µg | 31.3µg | 24% |
| Carbs | 80.39g | 7.45g | 24% |
| Vitamin C | 2.1mg | 23mg | 23% |
| Vitamin B2 | 0.332mg | 0.06mg | 21% |
| Vitamin B1 | 0.424mg | 0.2mg | 19% |
| Calories | 384kcal | 33kcal | 18% |
| Protein | 10.04g | 1.93g | 16% |
| Vitamin B6 | 0.074mg | 0.215mg | 11% |
| Phosphorus | 128mg | 61mg | 10% |
| Manganese | 1.015mg | 0.788mg | 10% |
| Polyunsaturated fat | 1.291g | 0.027g | 8% |
| Selenium | 4.4µg | 0.7µg | 7% |
| Magnesium | 29mg | 57mg | 7% |
| Calcium | 27mg | 82mg | 6% |
| Copper | 0.156mg | 0.109mg | 5% |
| Zinc | 1.04mg | 0.58mg | 4% |
| Vitamin A | 0µg | 36µg | 4% |
| Fats | 2.93g | 0.19g | 4% |
| Choline | 29.5mg | 12.3mg | 3% |
| Saturated fat | 0.391g | 0.026g | 2% |
| Monounsaturated fat | 0.727g | 0.017g | 2% |
| Vitamin B5 | 0.322mg | 0.245mg | 2% |
| Potassium | 223mg | 299mg | 2% |
| Vitamin E | 0.47mg | 0.27mg | 1% |
| Fiber | 3.4g | 3.2g | 1% |
| Net carbs | 76.99g | 4.25g | N/A |
| Sugar | 2.21g | 1.48g | N/A |
| Trans fat | 0.004g | 0g | N/A |
| Tryptophan | 0.097mg | 0.017mg | 0% |
| Threonine | 0.25mg | 0.065mg | 0% |
| Isoleucine | 0.407mg | 0.069mg | 0% |
| Leucine | 0.757mg | 0.105mg | 0% |
| Lysine | 0.257mg | 0.081mg | 0% |
| Methionine | 0.177mg | 0.021mg | 0% |
| Phenylalanine | 0.52mg | 0.065mg | 0% |
| Valine | 0.48mg | 0.091mg | 0% |
| Histidine | 0.22mg | 0.031mg | 0% |
| Fructose | 0.31g | 0.57g | 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
| Contains more ProteinProtein | +420.2% |
| Contains more FatsFats | +1442.1% |
| Contains more CarbsCarbs | +979.1% |
| Contains more OtherOther | +312.9% |
| Contains more WaterWater | +2762% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +4176.5% |
| Contains more Poly. FatPolyunsaturated fat | +4681.5% |
| Contains less Sat. FatSaturated fat | -93.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +21247.1% |
| Contains more GlucoseGlucose | +115.6% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more FructoseFructose | +83.9% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
