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  6. Pretzel vs. Pita

Pretzel vs. Pita — In-Depth Nutrition Comparison

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Significant differences between pretzel and pita

  • Pretzel has more iron, folate, manganese, vitamin B3, vitamin B2, and vitamin B1; however, pita is richer in calcium.
  • Pretzel covers your daily iron needs 40% more than pita.
  • Pita has 7 times less folate than pretzel. Pretzel has 166µg of folate, while pita has 24µg.
  • Pita contains less sodium.
  • Pretzel has a higher glycemic index. The glycemic index of pretzel is 83, while the glycemic index of pita is 68.

Specific food types used in this comparison are Snacks, pretzels, hard, plain, salted and Bread, pita, white, unenriched.

Infographic

Pretzel vs Pita 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%
Pita
Pita
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 26% 11% 53% 56% 23% 42% 70% 63% 0%
Contains more MagnesiumMagnesium +11.5%
Contains more PotassiumPotassium +85.8%
Contains more IronIron +227.1%
Contains more ZincZinc +23.8%
Contains more PhosphorusPhosphorus +32%
Contains more ManganeseManganese +111%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +218.5%
Contains less SodiumSodium -56.8%
~equal in Copper ~0.168mg

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%
Pita
Pita
1
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 0% 0% 0% 0% 67% 22% 40% 24% 7.8% 0% 0% 18% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +58.8%
Contains more Vitamin B2Vitamin B2 +242.3%
Contains more Vitamin B3Vitamin B3 +146%
Contains more Vitamin B6Vitamin B6 +117.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +591.7%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +23.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pretzel Pita DV% diff.
Iron 4.58mg 1.4mg 40%
Folate 166µg 24µg 36%
Sodium 1240mg 536mg 31%
Starch 72.58g 30%
Manganese 1.015mg 0.481mg 23%
Vitamin B3 5.27mg 2.142mg 20%
Vitamin B2 0.332mg 0.097mg 18%
Vitamin B1 0.424mg 0.267mg 13%
Carbs 80.39g 55.7g 8%
Selenium 4.4µg 8%
Calcium 27mg 86mg 6%
Polyunsaturated fat 1.291g 0.535g 5%
Choline 29.5mg 5%
Calories 384kcal 275kcal 5%
Fiber 3.4g 2.2g 5%
Phosphorus 128mg 97mg 4%
Fats 2.93g 1.2g 3%
Vitamin E 0.47mg 3%
Potassium 223mg 120mg 3%
Vitamin B6 0.074mg 0.034mg 3%
Zinc 1.04mg 0.84mg 2%
Vitamin C 2.1mg 0mg 2%
Monounsaturated fat 0.727g 0.105g 2%
Protein 10.04g 9.1g 2%
Vitamin B5 0.322mg 0.397mg 2%
Vitamin K 2.8µg 2%
Saturated fat 0.391g 0.166g 1%
Magnesium 29mg 26mg 1%
Copper 0.156mg 0.168mg 1%
Net carbs 76.99g 53.5g N/A
Sugar 2.21g N/A
Trans fat 0.004g N/A
Tryptophan 0.097mg 0.105mg 0%
Threonine 0.25mg 0.257mg 0%
Isoleucine 0.407mg 0.349mg 0%
Leucine 0.757mg 0.634mg 0%
Lysine 0.257mg 0.219mg 0%
Methionine 0.177mg 0.16mg 0%
Phenylalanine 0.52mg 0.446mg 0%
Valine 0.48mg 0.394mg 0%
Histidine 0.22mg 0.195mg 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
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
Pita
Pita
1
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 g
Contains more FatsFats +144.2%
Contains more CarbsCarbs +44.3%
Contains more OtherOther +84.7%
Contains more WaterWater +925.6%
~equal in Protein ~9.1g

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
Pita
Pita
1
21% 13% 66%
Saturated fat: Sat. Fat 0.166 g
Monounsaturated fat: Mono. Fat 0.105 g
Polyunsaturated fat: Poly. Fat 0.535 g
Contains more Mono. FatMonounsaturated fat +592.4%
Contains more Poly. FatPolyunsaturated fat +141.3%
Contains less Sat. FatSaturated fat -57.5%

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. Pita - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172816/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.