Pretzel vs. Pastry — In-Depth Nutrition Comparison
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The main differences between pretzel and pastry
- Pretzel is richer in iron, manganese, folate, phosphorus, fiber, and vitamin B3, yet pastry is richer in selenium and vitamin K.
- Daily need coverage for saturated fat for pastry is 46% higher.
- Pretzel contains 5 times more sodium than pastry. Pretzel contains 1240mg of sodium, while pastry contains 249mg.
- Pastry has a lower glycemic index than pretzel.
Food types used in this article are Snacks, pretzels, hard, plain, salted and Puff pastry, frozen, ready-to-bake.
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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.
| Contains more MagnesiumMagnesium | +81.3% |
| Contains more CalciumCalcium | +170% |
| Contains more PotassiumPotassium | +265.6% |
| Contains more IronIron | +78.9% |
| Contains more CopperCopper | +36.8% |
| Contains more ZincZinc | +96.2% |
| Contains more PhosphorusPhosphorus | +113.3% |
| Contains more ManganeseManganese | +108% |
| Contains less SodiumSodium | -79.9% |
| Contains more SeleniumSelenium | +450% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +17.3% |
| Contains more Vitamin B3Vitamin B3 | +26.4% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +252.4% |
| Contains more FolateFolate | +112.8% |
| Contains more CholineCholine | +360.9% |
| Contains more Vitamin EVitamin E | +14.9% |
| Contains more Vitamin KVitamin K | +475% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fats | 2.93g | 38.1g | 54% |
| Monounsaturated fat | 0.727g | 21.597g | 52% |
| Sodium | 1240mg | 249mg | 43% |
| Saturated fat | 0.391g | 9.643g | 42% |
| Selenium | 4.4µg | 24.2µg | 36% |
| Starch | 72.58g | 30% | |
| Iron | 4.58mg | 2.56mg | 25% |
| Polyunsaturated fat | 1.291g | 4.894g | 24% |
| Manganese | 1.015mg | 0.488mg | 23% |
| Folate | 166µg | 78µg | 22% |
| Carbs | 80.39g | 45.1g | 12% |
| Vitamin K | 2.8µg | 16.1µg | 11% |
| Phosphorus | 128mg | 60mg | 10% |
| Calories | 384kcal | 551kcal | 8% |
| Fiber | 3.4g | 1.5g | 8% |
| Vitamin B3 | 5.27mg | 4.168mg | 7% |
| Vitamin B5 | 0.322mg | 0mg | 6% |
| Zinc | 1.04mg | 0.53mg | 5% |
| Copper | 0.156mg | 0.114mg | 5% |
| Protein | 10.04g | 7.3g | 5% |
| Potassium | 223mg | 61mg | 5% |
| Choline | 29.5mg | 6.4mg | 4% |
| Vitamin B2 | 0.332mg | 0.283mg | 4% |
| Vitamin B6 | 0.074mg | 0.021mg | 4% |
| Magnesium | 29mg | 16mg | 3% |
| Vitamin C | 2.1mg | 0mg | 2% |
| Vitamin B1 | 0.424mg | 0.398mg | 2% |
| Calcium | 27mg | 10mg | 2% |
| Net carbs | 76.99g | 43.6g | N/A |
| Sugar | 2.21g | 0.74g | N/A |
| Vitamin E | 0.47mg | 0.54mg | 0% |
| Trans fat | 0.004g | N/A | |
| Tryptophan | 0.097mg | 0.085mg | 0% |
| Threonine | 0.25mg | 0.196mg | 0% |
| Isoleucine | 0.407mg | 0.272mg | 0% |
| Leucine | 0.757mg | 0.508mg | 0% |
| Lysine | 0.257mg | 0.142mg | 0% |
| Methionine | 0.177mg | 0.129mg | 0% |
| Phenylalanine | 0.52mg | 0.362mg | 0% |
| Valine | 0.48mg | 0.308mg | 0% |
| Histidine | 0.22mg | 0.156mg | 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
| Contains more ProteinProtein | +37.5% |
| Contains more CarbsCarbs | +78.2% |
| Contains more OtherOther | +251% |
| Contains more FatsFats | +1200.3% |
| Contains more WaterWater | +171.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -95.9% |
| Contains more Mono. FatMonounsaturated fat | +2870.7% |
| Contains more Poly. FatPolyunsaturated fat | +279.1% |
