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  6. Pretzel vs. Onion

Pretzel vs. Onion — In-Depth Nutrition Comparison

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How are pretzel and onions different?

  • Pretzel has more iron, manganese, folate, vitamin B3, vitamin B1, vitamin B2, phosphorus, copper, and zinc than onions.
  • Daily need coverage for iron for pretzel is 55% higher.
  • Pretzel contains 310 times more sodium than onions. While pretzel contains 1240mg of sodium, onions contain only 4mg.
  • Onions have a lower glycemic index (15) than pretzel (83).

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.
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%
Onion
Onion
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +190%
Contains more CalciumCalcium +17.4%
Contains more PotassiumPotassium +52.7%
Contains more IronIron +2081%
Contains more CopperCopper +300%
Contains more ZincZinc +511.8%
Contains more PhosphorusPhosphorus +341.4%
Contains more ManganeseManganese +686.8%
Contains more SeleniumSelenium +780%
Contains less SodiumSodium -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.
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%
Onion
Onion
2
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 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin EVitamin E +2250%
Contains more Vitamin B1Vitamin B1 +821.7%
Contains more Vitamin B2Vitamin B2 +1129.6%
Contains more Vitamin B3Vitamin B3 +4443.1%
Contains more Vitamin B5Vitamin B5 +161.8%
Contains more Vitamin KVitamin K +600%
Contains more FolateFolate +773.7%
Contains more CholineCholine +383.6%
Contains more Vitamin CVitamin C +252.4%
Contains more Vitamin B6Vitamin B6 +62.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pretzel Onion DV% diff.
Iron 4.58mg 0.21mg 55%
Sodium 1240mg 4mg 54%
Manganese 1.015mg 0.129mg 39%
Folate 166µg 19µg 37%
Vitamin B3 5.27mg 0.116mg 32%
Vitamin B1 0.424mg 0.046mg 32%
Starch 72.58g 0g 30%
Carbs 80.39g 9.34g 24%
Vitamin B2 0.332mg 0.027mg 23%
Protein 10.04g 1.1g 18%
Calories 384kcal 40kcal 17%
Phosphorus 128mg 29mg 14%
Copper 0.156mg 0.039mg 13%
Zinc 1.04mg 0.17mg 8%
Polyunsaturated fat 1.291g 0.017g 8%
Fiber 3.4g 1.7g 7%
Selenium 4.4µg 0.5µg 7%
Vitamin C 2.1mg 7.4mg 6%
Magnesium 29mg 10mg 5%
Fats 2.93g 0.1g 4%
Vitamin B6 0.074mg 0.12mg 4%
Vitamin B5 0.322mg 0.123mg 4%
Choline 29.5mg 6.1mg 4%
Vitamin E 0.47mg 0.02mg 3%
Vitamin K 2.8µg 0.4µg 2%
Potassium 223mg 146mg 2%
Saturated fat 0.391g 0.042g 2%
Monounsaturated fat 0.727g 0.013g 2%
Fructose 0.31g 1.29g 1%
Net carbs 76.99g 7.64g N/A
Calcium 27mg 23mg 0%
Sugar 2.21g 4.24g N/A
Trans fat 0.004g 0g N/A
Tryptophan 0.097mg 0.014mg 0%
Threonine 0.25mg 0.021mg 0%
Isoleucine 0.407mg 0.014mg 0%
Leucine 0.757mg 0.025mg 0%
Lysine 0.257mg 0.039mg 0%
Methionine 0.177mg 0.002mg 0%
Phenylalanine 0.52mg 0.025mg 0%
Valine 0.48mg 0.021mg 0%
Histidine 0.22mg 0.014mg 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
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
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +812.7%
Contains more FatsFats +2830%
Contains more CarbsCarbs +760.7%
Contains more OtherOther +902.9%
Contains more WaterWater +2747%

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
Onion
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +5492.3%
Contains more Poly. FatPolyunsaturated fat +7494.1%
Contains less Sat. FatSaturated fat -89.3%

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
Onion
Onion
3
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 StarchStarch +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +185.5%
Contains more FructoseFructose +316.1%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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.