Pretzel vs. Orange juice — In-Depth Nutrition Comparison

Compare

Summary of differences between pretzel and orange juice

Pretzel has more iron, manganese, folate, vitamin B3, vitamin B1, vitamin B2, phosphorus, and fiber; however, orange juice is higher in vitamin C.
Pretzel covers your daily need for iron, 55% more than orange juice.
Pretzel has 1240 times more sodium than orange juice. While pretzel has 1240mg of sodium, orange juice has only 1mg.
The glycemic index of pretzel is higher.

These are the specific foods used in this comparison Snacks, pretzels, hard, plain, salted and Orange juice, 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.

Pretzel

Orange juice

Contains more MagnesiumMagnesium	+163.6%
Contains more CalciumCalcium	+145.5%
Contains more PotassiumPotassium	+11.5%
Contains more IronIron	+2190%
Contains more CopperCopper	+254.5%
Contains more ZincZinc	+1980%
Contains more PhosphorusPhosphorus	+652.9%
Contains more ManganeseManganese	+7150%
Contains more SeleniumSelenium	+4300%

Contains less SodiumSodium

-99.9%

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

Orange juice

Contains more Vitamin EVitamin E	+1075%
Contains more Vitamin B1Vitamin B1	+371.1%
Contains more Vitamin B2Vitamin B2	+1006.7%
Contains more Vitamin B3Vitamin B3	+1217.5%
Contains more Vitamin B5Vitamin B5	+69.5%
Contains more Vitamin B6Vitamin B6	+85%
Contains more Vitamin KVitamin K	+2700%
Contains more FolateFolate	+453.3%
Contains more CholineCholine	+375.8%

Contains more Vitamin CVitamin C	+2281%
Contains more Vitamin AVitamin A	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	4.58mg	0.2mg	55%
Sodium	1240mg	1mg	54%
Vitamin C	2.1mg	50mg	53%
Manganese	1.015mg	0.014mg	44%
Folate	166µg	30µg	34%
Vitamin B3	5.27mg	0.4mg	30%
Starch	72.58g		30%
Vitamin B1	0.424mg	0.09mg	28%
Carbs	80.39g	10.4g	23%
Vitamin B2	0.332mg	0.03mg	23%
Protein	10.04g	0.7g	19%
Calories	384kcal	45kcal	17%
Phosphorus	128mg	17mg	16%
Fiber	3.4g	0.2g	13%
Copper	0.156mg	0.044mg	12%
Zinc	1.04mg	0.05mg	9%
Selenium	4.4µg	0.1µg	8%
Polyunsaturated fat	1.291g	0.04g	8%
Fats	2.93g	0.2g	4%
Magnesium	29mg	11mg	4%
Choline	29.5mg	6.2mg	4%
Vitamin B5	0.322mg	0.19mg	3%
Vitamin B6	0.074mg	0.04mg	3%
Vitamin E	0.47mg	0.04mg	3%
Calcium	27mg	11mg	2%
Vitamin K	2.8µg	0.1µg	2%
Saturated fat	0.391g	0.024g	2%
Monounsaturated fat	0.727g	0.036g	2%
Potassium	223mg	200mg	1%
Vitamin A	0µg	10µg	1%
Net carbs	76.99g	10.2g	N/A
Sugar	2.21g	8.4g	N/A
Trans fat	0.004g	0g	N/A
Tryptophan	0.097mg	0.002mg	0%
Threonine	0.25mg	0.008mg	0%
Isoleucine	0.407mg	0.008mg	0%
Leucine	0.757mg	0.013mg	0%
Lysine	0.257mg	0.009mg	0%
Methionine	0.177mg	0.003mg	0%
Phenylalanine	0.52mg	0.009mg	0%
Valine	0.48mg	0.011mg	0%
Histidine	0.22mg	0.003mg	0%
Fructose	0.31g		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