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Pretzel vs. Passion fruit — In-Depth Nutrition Comparison

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How are pretzel and passion fruit different?

  • Pretzel is richer in folate, iron, vitamin B1, vitamin B3, vitamin B2, and phosphorus, while passion fruit is higher in vitamin C, fiber, and vitamin A.
  • Pretzel covers your daily need for sodium, 53% more than passion fruit.
  • Passion fruit is lower in sodium.
  • Pretzel has a higher glycemic index (83) than passion fruit (16).

Snacks, pretzels, hard, plain, salted and Passion-fruit, (granadilla), purple, raw types were used in this article.

Infographic

Pretzel vs Passion fruit infographic
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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 21% 3.6% 31% 60% 29% 2.7% 29% 3.7% 0% 3.3%
Contains more CalciumCalcium +125%
Contains more IronIron +186.3%
Contains more CopperCopper +81.4%
Contains more ZincZinc +940%
Contains more PhosphorusPhosphorus +88.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +633.3%
Contains more PotassiumPotassium +56.1%
Contains less SodiumSodium -97.7%
~equal in Magnesium ~29mg

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 100% 21% 0.4% 0% 0% 30% 28% 0% 23% 0% 1.8% 11% 4.1%
Contains more Vitamin EVitamin E +2250%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +155.4%
Contains more Vitamin B3Vitamin B3 +251.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +1085.7%
Contains more CholineCholine +288.2%
Contains more Vitamin CVitamin C +1328.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +35.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
Contains more ProteinProtein +356.4%
Contains more FatsFats +318.6%
Contains more CarbsCarbs +243.8%
Contains more OtherOther +344.3%
Contains more WaterWater +2230%

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
11% 15% 74%
Saturated fat: Sat. Fat 0.059 g
Monounsaturated fat: Mono. Fat 0.086 g
Polyunsaturated fat: Poly. Fat 0.411 g
Contains more Mono. FatMonounsaturated fat +745.3%
Contains more Poly. FatPolyunsaturated fat +214.1%
Contains less Sat. FatSaturated fat -84.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pretzel Passion fruit
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 Passion fruit DV% diff.
Sodium 1240mg 28mg 53%
Manganese 1.015mg 44%
Folate 166µg 14µg 38%
Iron 4.58mg 1.6mg 37%
Vitamin B1 0.424mg 0mg 35%
Vitamin C 2.1mg 30mg 31%
Starch 72.58g 30%
Fiber 3.4g 10.4g 28%
Vitamin B3 5.27mg 1.5mg 24%
Carbs 80.39g 23.38g 19%
Protein 10.04g 2.2g 16%
Vitamin B2 0.332mg 0.13mg 16%
Calories 384kcal 97kcal 14%
Zinc 1.04mg 0.1mg 9%
Phosphorus 128mg 68mg 9%
Copper 0.156mg 0.086mg 8%
Selenium 4.4µg 0.6µg 7%
Vitamin A 0µg 64µg 7%
Polyunsaturated fat 1.291g 0.411g 6%
Vitamin B5 0.322mg 6%
Choline 29.5mg 7.6mg 4%
Potassium 223mg 348mg 4%
Fats 2.93g 0.7g 3%
Vitamin E 0.47mg 0.02mg 3%
Calcium 27mg 12mg 2%
Vitamin B6 0.074mg 0.1mg 2%
Vitamin K 2.8µg 0.7µg 2%
Saturated fat 0.391g 0.059g 2%
Monounsaturated fat 0.727g 0.086g 2%
Net carbs 76.99g 12.98g N/A
Magnesium 29mg 29mg 0%
Sugar 2.21g 11.2g N/A
Trans fat 0.004g 0g N/A
Tryptophan 0.097mg 0%
Threonine 0.25mg 0%
Isoleucine 0.407mg 0%
Leucine 0.757mg 0%
Lysine 0.257mg 0%
Methionine 0.177mg 0%
Phenylalanine 0.52mg 0%
Valine 0.48mg 0%
Histidine 0.22mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pretzel Passion fruit
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
37%
Pretzel
17%
Passion fruit
Minerals Daily Need Coverage Score
67%
Pretzel
18%
Passion fruit

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 - 8.99g)
Which food is richer in vitamins?
Pretzel
Pretzel is relatively richer in vitamins
Which food contains less Sodium?
Passion fruit
Passion fruit contains less Sodium (difference - 1212mg)
Which food is lower in Saturated fat?
Passion fruit
Passion fruit is lower in Saturated fat (difference - 0.332g)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 67)
Which food is cheaper?
Passion fruit
Passion fruit is cheaper (difference - $0.4)
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. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/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.