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  6. Pretzel vs. Pacific saury raw

Pretzel vs. Pacific saury raw — In-Depth Nutrition Comparison

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How are pretzel and pacific saury raw different?

  • Pretzel is higher in iron, folate, manganese, vitamin B1, vitamin B2, and vitamin B3; however, pacific saury raw is richer in vitamin B12, vitamin D, and selenium.
  • Daily need coverage for vitamin B12 for pacific saury raw is 83% higher.
  • Pretzel contains 32 times more sodium than pacific saury raw. While pretzel contains 1240mg of sodium, pacific saury raw contains only 39mg.
  • Pacific saury raw has a lower glycemic index (0) than pretzel (83).

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

Infographic

Pretzel vs Pacific saury 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more IronIron +732.7%
Contains more CopperCopper +205.9%
Contains more ZincZinc +55.2%
Contains more ManganeseManganese +322.9%
Contains more CalciumCalcium +111.1%
Contains more PotassiumPotassium +16.1%
Contains more PhosphorusPhosphorus +71.9%
Contains less SodiumSodium -96.9%
Contains more SeleniumSelenium +186.4%
~equal in Magnesium ~31mg

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%
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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin EVitamin E +135%
Contains more Vitamin B1Vitamin B1 +631%
Contains more Vitamin B2Vitamin B2 +427%
Contains more Vitamin B3Vitamin B3 +129.1%
Contains more Vitamin KVitamin K +2700%
Contains more FolateFolate +1006.7%
Contains more Vitamin CVitamin C +81%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +132.9%
Contains more Vitamin B6Vitamin B6 +58.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +120.3%

All nutrients comparison - raw data values

Nutrient Pretzel Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Sodium 1240mg 39mg 52%
Iron 4.58mg 0.55mg 50%
Folate 166µg 15µg 38%
Manganese 1.015mg 0.24mg 34%
Vitamin B1 0.424mg 0.058mg 31%
Starch 72.58g 30%
Carbs 80.39g 0g 27%
Vitamin B2 0.332mg 0.063mg 21%
Vitamin B3 5.27mg 2.3mg 19%
Protein 10.04g 19.26g 18%
Selenium 4.4µg 12.6µg 15%
Calories 384kcal 88kcal 15%
Fiber 3.4g 0g 14%
Vitamin D 0µg 2.5µg 13%
Phosphorus 128mg 220mg 13%
Cholesterol 0mg 39mg 13%
Copper 0.156mg 0.051mg 12%
Vitamin D 0IU 99IU 12%
Vitamin B5 0.322mg 0.75mg 9%
Polyunsaturated fat 1.291g 0.202g 7%
Choline 29.5mg 65mg 6%
Vitamin B6 0.074mg 0.117mg 3%
Calcium 27mg 57mg 3%
Fats 2.93g 0.69g 3%
Zinc 1.04mg 0.67mg 3%
Vitamin E 0.47mg 0.2mg 2%
Vitamin A 0µg 21µg 2%
Vitamin C 2.1mg 3.8mg 2%
Vitamin K 2.8µg 0.1µg 2%
Potassium 223mg 259mg 1%
Saturated fat 0.391g 0.118g 1%
Monounsaturated fat 0.727g 0.157g 1%
Net carbs 76.99g 0g N/A
Magnesium 29mg 31mg 0%
Sugar 2.21g 0g N/A
Trans fat 0.004g N/A
Tryptophan 0.097mg 0.216mg 0%
Threonine 0.25mg 0.844mg 0%
Isoleucine 0.407mg 0.887mg 0%
Leucine 0.757mg 1.565mg 0%
Lysine 0.257mg 1.768mg 0%
Methionine 0.177mg 0.57mg 0%
Phenylalanine 0.52mg 0.752mg 0%
Valine 0.48mg 0.992mg 0%
Histidine 0.22mg 0.567mg 0%
Fructose 0.31g 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - ALA 0.063g N/A
Omega-3 - DPA 0g 0.014g 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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more FatsFats +324.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +210.6%
Contains more ProteinProtein +91.8%
Contains more WaterWater +2421.4%

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Mono. FatMonounsaturated fat +363.1%
Contains more Poly. FatPolyunsaturated fat +539.1%
Contains less Sat. FatSaturated fat -69.8%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.