Pretzel vs. Pilaf — In-Depth Nutrition Comparison
Compare
How are pretzel and pilaf different?
- Pretzel is higher in iron, vitamin B2, fiber, and manganese; however, pilaf is richer in selenium, vitamin B6, vitamin B1, folate, vitamin B5, and calcium.
- Daily need coverage for selenium for pilaf is 51% higher.
- Pretzel contains 4 times more vitamin B2 than pilaf. While pretzel contains 0.332mg of vitamin B2, pilaf contains only 0.087mg.
- Pilaf has a lower glycemic index (60) than pretzel (83).
Snacks, pretzels, hard, plain, salted and Rice and vermicelli mix, rice pilaf flavor, unprepared are the varieties used in this article.
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.
| Contains more PotassiumPotassium | +18.6% |
| Contains more IronIron | +87.7% |
| Contains more ManganeseManganese | +15.1% |
| Contains more MagnesiumMagnesium | +10.3% |
| Contains more CalciumCalcium | +207.4% |
| Contains more PhosphorusPhosphorus | +20.3% |
| Contains more SeleniumSelenium | +636.4% |
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 EVitamin E | +1075% |
| Contains more Vitamin B2Vitamin B2 | +281.6% |
| Contains more Vitamin KVitamin K | +460% |
| Contains more CholineCholine | +68.6% |
| Contains more Vitamin CVitamin C | +95.2% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +42.2% |
| Contains more Vitamin B3Vitamin B3 | +16.3% |
| Contains more Vitamin B5Vitamin B5 | +122% |
| Contains more Vitamin B6Vitamin B6 | +440.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +27.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 4.4µg | 32.4µg | 51% |
| Iron | 4.58mg | 2.44mg | 27% |
| Vitamin B6 | 0.074mg | 0.4mg | 25% |
| Vitamin B2 | 0.332mg | 0.087mg | 19% |
| Vitamin B1 | 0.424mg | 0.603mg | 15% |
| Folate | 166µg | 212µg | 12% |
| Fiber | 3.4g | 1.2g | 9% |
| Vitamin B5 | 0.322mg | 0.715mg | 8% |
| Manganese | 1.015mg | 0.882mg | 6% |
| Polyunsaturated fat | 1.291g | 0.377g | 6% |
| Calcium | 27mg | 83mg | 6% |
| Vitamin B3 | 5.27mg | 6.127mg | 5% |
| Phosphorus | 128mg | 154mg | 4% |
| Sodium | 1240mg | 1303mg | 3% |
| Vitamin E | 0.47mg | 0.04mg | 3% |
| Vitamin K | 2.8µg | 0.5µg | 2% |
| Choline | 29.5mg | 17.5mg | 2% |
| Vitamin C | 2.1mg | 4.1mg | 2% |
| Fats | 2.93g | 1.37g | 2% |
| Monounsaturated fat | 0.727g | 0.373g | 1% |
| Protein | 10.04g | 10.42g | 1% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Calories | 384kcal | 359kcal | 1% |
| Starch | 72.58g | 71.23g | 1% |
| Copper | 0.156mg | 0.166mg | 1% |
| Potassium | 223mg | 188mg | 1% |
| Magnesium | 29mg | 32mg | 1% |
| Carbs | 80.39g | 76.31g | 1% |
| Net carbs | 76.99g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Sugar | 2.21g | 1.53g | N/A |
| Zinc | 1.04mg | 1.01mg | 0% |
| Vitamin A | 0µg | 4µg | 0% |
| Trans fat | 0.004g | 0g | N/A |
| Saturated fat | 0.391g | 0.307g | 0% |
| Tryptophan | 0.097mg | 0.086mg | 0% |
| Threonine | 0.25mg | 0.221mg | 0% |
| Isoleucine | 0.407mg | 0.279mg | 0% |
| Leucine | 0.757mg | 0.523mg | 0% |
| Lysine | 0.257mg | 0.189mg | 0% |
| Methionine | 0.177mg | 0.145mg | 0% |
| Phenylalanine | 0.52mg | 0.32mg | 0% |
| Valine | 0.48mg | 0.374mg | 0% |
| Histidine | 0.22mg | 0.15mg | 0% |
| Fructose | 0.31g | 0g | 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 FatsFats | +113.9% |
| Contains more WaterWater | +156.9% |
~equal in
Protein
~10.42g
~equal in
Carbs
~76.31g
~equal in
Other
~3.86g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +94.9% |
| Contains more Poly. FatPolyunsaturated fat | +242.4% |
| Contains less Sat. FatSaturated fat | -21.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +590% |
| Contains more FructoseFructose | +∞% |
| Contains more SucroseSucrose | +∞% |
~equal in
Starch
~71.23g
~equal in
Lactose
~0g
~equal in
Maltose
~1.13g
~equal in
Galactose
~0g
