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  6. Pretzel vs. Onion

Pretzel vs. Onion — In-Depth Nutrition Comparison

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How are Pretzel and Onion different?

  • Pretzel has more Iron, Manganese, Folate, Vitamin B3, Vitamin B1, Vitamin B2, Phosphorus, Copper, and Zinc than Onion.
  • Daily need coverage for Iron from Pretzel is 55% higher.
  • Pretzel contains 310 times more Sodium than Onion. While Pretzel contains 1240mg of Sodium, Onion contains only 4mg.

Snacks, pretzels, hard, plain, salted and Onions, raw are the varieties used in this article.

Infographic

Pretzel vs Onion 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.
Pretzel
Pretzel
9
:
1
Onion
Onion
Contains more Calcium +17.4%
Contains more Iron +2081%
Contains more Magnesium +190%
Contains more Phosphorus +341.4%
Contains more Potassium +52.7%
Contains more Zinc +511.8%
Contains more Copper +300%
Contains more Manganese +686.8%
Contains more Selenium +780%
Contains less Sodium -99.7%
Pretzel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 172% 21% 55% 20% 162% 29% 53% 133% 24%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Contains more Calcium +17.4%
Contains more Iron +2081%
Contains more Magnesium +190%
Contains more Phosphorus +341.4%
Contains more Potassium +52.7%
Contains more Zinc +511.8%
Contains more Copper +300%
Contains more Manganese +686.8%
Contains more Selenium +780%
Contains less Sodium -99.7%

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.
Pretzel
Pretzel
7
:
3
Onion
Onion
Contains more Vitamin E +2250%
Contains more Vitamin B1 +821.7%
Contains more Vitamin B2 +1129.6%
Contains more Vitamin B3 +4443.1%
Contains more Vitamin B5 +161.8%
Contains more Folate +773.7%
Contains more Vitamin K +600%
Contains more Vitamin A +∞%
Contains more Vitamin C +252.4%
Contains more Vitamin B6 +62.2%
Pretzel
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%
Onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Contains more Vitamin E +2250%
Contains more Vitamin B1 +821.7%
Contains more Vitamin B2 +1129.6%
Contains more Vitamin B3 +4443.1%
Contains more Vitamin B5 +161.8%
Contains more Folate +773.7%
Contains more Vitamin K +600%
Contains more Vitamin A +∞%
Contains more Vitamin C +252.4%
Contains more Vitamin B6 +62.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pretzel
Pretzel
4
:
1
Onion
Onion
Contains more Protein +812.7%
Contains more Fats +2830%
Contains more Carbs +760.7%
Contains more Other +902.9%
Contains more Water +2747%
Pretzel
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
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more Protein +812.7%
Contains more Fats +2830%
Contains more Carbs +760.7%
Contains more Other +902.9%
Contains more Water +2747%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pretzel
Pretzel
2
:
1
Onion
Onion
Contains more Monounsaturated Fat +5492.3%
Contains more Polyunsaturated fat +7494.1%
Contains less Saturated Fat -89.3%
Pretzel
16% 30% 54%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Contains more Monounsaturated Fat +5492.3%
Contains more Polyunsaturated fat +7494.1%
Contains less Saturated Fat -89.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pretzel
Pretzel
2
:
3
Onion
Onion
Contains more Starch +∞%
Contains more Maltose +∞%
Contains more Sucrose +∞%
Contains more Glucose +185.5%
Contains more Fructose +316.1%
Pretzel
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
Onion
23% 46% 30%
Starch: 0 g
Sucrose: 0.99 g
Glucose: 1.97 g
Fructose: 1.29 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Maltose +∞%
Contains more Sucrose +∞%
Contains more Glucose +185.5%
Contains more Fructose +316.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pretzel Onion
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins 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 Onion Opinion
Net carbs 76.99g 7.64g Pretzel
Protein 10.04g 1.1g Pretzel
Fats 2.93g 0.1g Pretzel
Carbs 80.39g 9.34g Pretzel
Calories 384kcal 40kcal Pretzel
Starch 72.58g 0g Pretzel
Fructose 0.31g 1.29g Onion
Sugar 2.21g 4.24g Pretzel
Fiber 3.4g 1.7g Pretzel
Calcium 27mg 23mg Pretzel
Iron 4.58mg 0.21mg Pretzel
Magnesium 29mg 10mg Pretzel
Phosphorus 128mg 29mg Pretzel
Potassium 223mg 146mg Pretzel
Sodium 1240mg 4mg Onion
Zinc 1.04mg 0.17mg Pretzel
Copper 0.156mg 0.039mg Pretzel
Manganese 1.015mg 0.129mg Pretzel
Selenium 4.4µg 0.5µg Pretzel
Vitamin A 0IU 2IU Onion
Vitamin E 0.47mg 0.02mg Pretzel
Vitamin C 2.1mg 7.4mg Onion
Vitamin B1 0.424mg 0.046mg Pretzel
Vitamin B2 0.332mg 0.027mg Pretzel
Vitamin B3 5.27mg 0.116mg Pretzel
Vitamin B5 0.322mg 0.123mg Pretzel
Vitamin B6 0.074mg 0.12mg Onion
Folate 166µg 19µg Pretzel
Vitamin K 2.8µg 0.4µg Pretzel
Tryptophan 0.097mg 0.014mg Pretzel
Threonine 0.25mg 0.021mg Pretzel
Isoleucine 0.407mg 0.014mg Pretzel
Leucine 0.757mg 0.025mg Pretzel
Lysine 0.257mg 0.039mg Pretzel
Methionine 0.177mg 0.002mg Pretzel
Phenylalanine 0.52mg 0.025mg Pretzel
Valine 0.48mg 0.021mg Pretzel
Histidine 0.22mg 0.014mg Pretzel
Trans Fat 0.004g 0g Onion
Saturated Fat 0.391g 0.042g Onion
Monounsaturated Fat 0.727g 0.013g Pretzel
Polyunsaturated fat 1.291g 0.017g 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 Onion
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
8%
Onion
Minerals Daily Need Coverage Score
67%
Pretzel
8%
Onion

Comparison summary

Which food is richer in minerals?
Pretzel
Pretzel is relatively richer in minerals
Which food is lower in Sugar?
Pretzel
Pretzel is lower in Sugar (difference - 2.03g)
Which food is richer in vitamins?
Pretzel
Pretzel is relatively richer in vitamins
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 1236mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.349g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 68)
Which food is cheaper?
Onion
Onion is cheaper (difference - $2.2)
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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.