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Pretzel vs. Orange — In-Depth Nutrition Comparison

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What are the differences between pretzel and oranges?

  • Pretzel is higher in iron, manganese, folate, vitamin B3, vitamin B1, vitamin B2, phosphorus, and copper, yet oranges are higher in vitamin C.
  • Oranges' daily need coverage for vitamin C is 57% more.
  • The glycemic index of oranges is lower.

We used Snacks, pretzels, hard, plain, salted and Oranges, raw, all commercial varieties types in this article.

Infographic

Pretzel vs Orange 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%
Orange
Orange
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +190%
Contains more PotassiumPotassium +23.2%
Contains more IronIron +4480%
Contains more CopperCopper +246.7%
Contains more ZincZinc +1385.7%
Contains more PhosphorusPhosphorus +814.3%
Contains more ManganeseManganese +3960%
Contains more SeleniumSelenium +780%
Contains more CalciumCalcium +48.1%
Contains less SodiumSodium -100%

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%
Orange
Orange
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin EVitamin E +161.1%
Contains more Vitamin B1Vitamin B1 +387.4%
Contains more Vitamin B2Vitamin B2 +730%
Contains more Vitamin B3Vitamin B3 +1768.8%
Contains more Vitamin B5Vitamin B5 +28.8%
Contains more Vitamin B6Vitamin B6 +23.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +453.3%
Contains more CholineCholine +251.2%
Contains more Vitamin CVitamin C +2433.3%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pretzel Orange DV% diff.
Vitamin C 2.1mg 53.2mg 57%
Iron 4.58mg 0.1mg 56%
Sodium 1240mg 0mg 54%
Manganese 1.015mg 0.025mg 43%
Folate 166µg 30µg 34%
Vitamin B3 5.27mg 0.282mg 31%
Starch 72.58g 30%
Vitamin B1 0.424mg 0.087mg 28%
Carbs 80.39g 11.75g 23%
Vitamin B2 0.332mg 0.04mg 22%
Protein 10.04g 0.94g 18%
Calories 384kcal 47kcal 17%
Phosphorus 128mg 14mg 16%
Copper 0.156mg 0.045mg 12%
Zinc 1.04mg 0.07mg 9%
Polyunsaturated fat 1.291g 0.025g 8%
Selenium 4.4µg 0.5µg 7%
Magnesium 29mg 10mg 5%
Fats 2.93g 0.12g 4%
Choline 29.5mg 8.4mg 4%
Fiber 3.4g 2.4g 4%
Vitamin K 2.8µg 0µg 2%
Vitamin E 0.47mg 0.18mg 2%
Saturated fat 0.391g 0.015g 2%
Monounsaturated fat 0.727g 0.023g 2%
Potassium 223mg 181mg 1%
Calcium 27mg 40mg 1%
Vitamin B5 0.322mg 0.25mg 1%
Vitamin B6 0.074mg 0.06mg 1%
Vitamin A 0µg 11µg 1%
Net carbs 76.99g 9.35g N/A
Sugar 2.21g 9.35g N/A
Trans fat 0.004g 0g N/A
Tryptophan 0.097mg 0.009mg 0%
Threonine 0.25mg 0.015mg 0%
Isoleucine 0.407mg 0.025mg 0%
Leucine 0.757mg 0.023mg 0%
Lysine 0.257mg 0.047mg 0%
Methionine 0.177mg 0.02mg 0%
Phenylalanine 0.52mg 0.031mg 0%
Valine 0.48mg 0.04mg 0%
Histidine 0.22mg 0.018mg 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

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
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +968.1%
Contains more FatsFats +2341.7%
Contains more CarbsCarbs +584.2%
Contains more OtherOther +697.7%
Contains more WaterWater +2671.6%

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
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +3060.9%
Contains more Poly. FatPolyunsaturated fat +5064%
Contains less Sat. FatSaturated fat -96.2%

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.