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Pretzel vs. Pea raw — In-Depth Nutrition Comparison

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Differences between pretzel and pea raw

  • Pretzel has more iron, manganese, folate, vitamin B3, vitamin B2, and vitamin B1, while pea raw has more vitamin C, vitamin K, and vitamin A.
  • Pretzel's daily need coverage for sodium is 54% higher.
  • Pea raw contains 3 times less iron than pretzel. Pretzel contains 4.58mg of iron, while pea raw contains 1.47mg.
  • The amount of sodium in pea raw is lower.
  • Pea raw has a lower glycemic index. The glycemic index of pea raw is 54, while the glycemic index of pretzel is 83.

The food types used in this comparison are Snacks, pretzels, hard, plain, salted and Peas, green, raw.

Infographic

Pretzel vs Pea 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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Contains more IronIron +211.6%
Contains more PhosphorusPhosphorus +18.5%
Contains more ManganeseManganese +147.6%
Contains more SeleniumSelenium +144.4%
Contains more MagnesiumMagnesium +13.8%
Contains more CopperCopper +12.8%
Contains more ZincZinc +19.2%
Contains less SodiumSodium -99.6%
~equal in Calcium ~25mg
~equal in Potassium ~244mg

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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Contains more Vitamin EVitamin E +261.5%
Contains more Vitamin B1Vitamin B1 +59.4%
Contains more Vitamin B2Vitamin B2 +151.5%
Contains more Vitamin B3Vitamin B3 +152.2%
Contains more Vitamin B5Vitamin B5 +209.6%
Contains more FolateFolate +155.4%
Contains more Vitamin CVitamin C +1804.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +128.4%
Contains more Vitamin KVitamin K +785.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~28.4mg

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
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more ProteinProtein +85.2%
Contains more FatsFats +632.5%
Contains more CarbsCarbs +456.3%
Contains more OtherOther +303.4%
Contains more WaterWater +2419.5%

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
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains more Mono. FatMonounsaturated fat +1977.1%
Contains more Poly. FatPolyunsaturated fat +590.4%
Contains less Sat. FatSaturated fat -81.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
97%
Starch: 72.58 g
Sucrose: 0 g
Glucose: 0.69 g
Fructose: 0.31 g
Lactose: 0 g
Maltose: 1.11 g
Galactose: 0 g
88% 2% 7% 3%
Starch: 0 g
Sucrose: 4.99 g
Glucose: 0.12 g
Fructose: 0.39 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +475%
Contains more MaltoseMaltose +552.9%
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +25.8%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pretzel Pea raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pretzel Pea raw DV% diff.
Sodium 1240mg 5mg 54%
Vitamin C 2.1mg 40mg 42%
Iron 4.58mg 1.47mg 39%
Starch 72.58g 30%
Manganese 1.015mg 0.41mg 26%
Folate 166µg 65µg 25%
Carbs 80.39g 14.45g 22%
Vitamin B3 5.27mg 2.09mg 20%
Vitamin K 2.8µg 24.8µg 18%
Vitamin B2 0.332mg 0.132mg 15%
Calories 384kcal 81kcal 15%
Vitamin B1 0.424mg 0.266mg 13%
Protein 10.04g 5.42g 9%
Fiber 3.4g 5.7g 9%
Polyunsaturated fat 1.291g 0.187g 7%
Vitamin B6 0.074mg 0.169mg 7%
Selenium 4.4µg 1.8µg 5%
Fats 2.93g 0.4g 4%
Vitamin A 0µg 38µg 4%
Vitamin B5 0.322mg 0.104mg 4%
Phosphorus 128mg 108mg 3%
Vitamin E 0.47mg 0.13mg 2%
Copper 0.156mg 0.176mg 2%
Monounsaturated fat 0.727g 0.035g 2%
Zinc 1.04mg 1.24mg 2%
Saturated fat 0.391g 0.071g 1%
Magnesium 29mg 33mg 1%
Potassium 223mg 244mg 1%
Net carbs 76.99g 8.75g N/A
Calcium 27mg 25mg 0%
Sugar 2.21g 5.67g N/A
Trans fat 0.004g 0g N/A
Choline 29.5mg 28.4mg 0%
Tryptophan 0.097mg 0.037mg 0%
Threonine 0.25mg 0.203mg 0%
Isoleucine 0.407mg 0.195mg 0%
Leucine 0.757mg 0.323mg 0%
Lysine 0.257mg 0.317mg 0%
Methionine 0.177mg 0.082mg 0%
Phenylalanine 0.52mg 0.2mg 0%
Valine 0.48mg 0.235mg 0%
Histidine 0.22mg 0.107mg 0%
Fructose 0.31g 0.39g 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 Pea raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
35%
Pea raw
Minerals Daily Need Coverage Score
67%
Pretzel
31%
Pea raw

Comparison summary

Which food is lower in Sugar?
Pretzel
Pretzel is lower in Sugar (difference - 3.46g)
Which food contains less Sodium?
Pea raw
Pea raw contains less Sodium (difference - 1235mg)
Which food is lower in Saturated fat?
Pea raw
Pea raw is lower in Saturated fat (difference - 0.32g)
Which food is lower in glycemic index?
Pea raw
Pea raw is lower in glycemic index (difference - 29)
Which food is cheaper?
Pea raw
Pea raw is cheaper (difference - $2.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.