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  6. Pretzel vs. Prunes

Pretzel vs. Prunes — In-Depth Nutrition Comparison

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How are Pretzel and Prunes different?

  • Pretzel is richer in Iron, Folate, Manganese, Vitamin B1, and Vitamin B3, while Prunes is higher in Vitamin K, Potassium, Fiber, and Copper.
  • Pretzel covers your daily need of Sodium 54% more than Prunes.
  • Pretzel contains 42 times more Folate than Prunes. Pretzel contains 166µg of Folate, while Prunes contains 4µg.
  • Prunes is lower in Sodium.

Snacks, pretzels, hard, plain, salted and Plums, dried (prunes), uncooked types were used in this article.

Infographic

Pretzel vs Prunes 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.
Pretzel
Pretzel
5
:
5
Prunes
Prunes
Contains more Iron +392.5%
Contains more Phosphorus +85.5%
Contains more Zinc +136.4%
Contains more Manganese +239.5%
Contains more Selenium +1366.7%
Contains more Calcium +59.3%
Contains more Magnesium +41.4%
Contains more Potassium +228.3%
Contains less Sodium -99.8%
Contains more Copper +80.1%
Pretzel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 172% 21% 55% 20% 162% 29% 53% 133% 24%
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Contains more Iron +392.5%
Contains more Phosphorus +85.5%
Contains more Zinc +136.4%
Contains more Manganese +239.5%
Contains more Selenium +1366.7%
Contains more Calcium +59.3%
Contains more Magnesium +41.4%
Contains more Potassium +228.3%
Contains less Sodium -99.8%
Contains more Copper +80.1%

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.
Pretzel
Pretzel
6
:
4
Prunes
Prunes
Contains more Vitamin C +250%
Contains more Vitamin B1 +731.4%
Contains more Vitamin B2 +78.5%
Contains more Vitamin B3 +180%
Contains more Folate +4050%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +31.1%
Contains more Vitamin B6 +177%
Contains more Vitamin K +2025%
Equal in Vitamin E - 0.43
Pretzel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 10% 0% 7% 106% 77% 99% 20% 18% 125% 0% 7%
Prunes
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Contains more Vitamin C +250%
Contains more Vitamin B1 +731.4%
Contains more Vitamin B2 +78.5%
Contains more Vitamin B3 +180%
Contains more Folate +4050%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +31.1%
Contains more Vitamin B6 +177%
Contains more Vitamin K +2025%
Equal in Vitamin E - 0.43

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pretzel
Pretzel
4
:
1
Prunes
Prunes
Contains more Protein +360.6%
Contains more Fats +671.1%
Contains more Carbs +25.8%
Contains more Other +33%
Contains more Water +887.9%
Pretzel
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
Prunes
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more Protein +360.6%
Contains more Fats +671.1%
Contains more Carbs +25.8%
Contains more Other +33%
Contains more Water +887.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pretzel
Pretzel
2
:
1
Prunes
Prunes
Contains more Monounsaturated Fat +1271.7%
Contains more Polyunsaturated fat +1982.3%
Contains less Saturated Fat -77.5%
Pretzel
16% 30% 54%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Contains more Monounsaturated Fat +1271.7%
Contains more Polyunsaturated fat +1982.3%
Contains less Saturated Fat -77.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pretzel
Pretzel
2
:
3
Prunes
Prunes
Contains more Starch +1320.4%
Contains more Maltose +1750%
Contains more Sucrose +∞%
Contains more Glucose +3589.9%
Contains more Fructose +3916.1%
Pretzel
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
Prunes
12% 59% 29%
Starch: 5.11 g
Sucrose: 0.15 g
Glucose: 25.46 g
Fructose: 12.45 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Contains more Starch +1320.4%
Contains more Maltose +1750%
Contains more Sucrose +∞%
Contains more Glucose +3589.9%
Contains more Fructose +3916.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pretzel Prunes Opinion
Net carbs 76.99g 56.78g Pretzel
Protein 10.04g 2.18g Pretzel
Fats 2.93g 0.38g Pretzel
Carbs 80.39g 63.88g Pretzel
Calories 384kcal 240kcal Pretzel
Starch 72.58g 5.11g Pretzel
Fructose 0.31g 12.45g Prunes
Sugar 2.21g 38.13g Pretzel
Fiber 3.4g 7.1g Prunes
Calcium 27mg 43mg Prunes
Iron 4.58mg 0.93mg Pretzel
Magnesium 29mg 41mg Prunes
Phosphorus 128mg 69mg Pretzel
Potassium 223mg 732mg Prunes
Sodium 1240mg 2mg Prunes
Zinc 1.04mg 0.44mg Pretzel
Copper 0.156mg 0.281mg Prunes
Manganese 1.015mg 0.299mg Pretzel
Selenium 4.4µg 0.3µg Pretzel
Vitamin A 0IU 781IU Prunes
Vitamin A RAE 0µg 39µg Prunes
Vitamin E 0.47mg 0.43mg Pretzel
Vitamin C 2.1mg 0.6mg Pretzel
Vitamin B1 0.424mg 0.051mg Pretzel
Vitamin B2 0.332mg 0.186mg Pretzel
Vitamin B3 5.27mg 1.882mg Pretzel
Vitamin B5 0.322mg 0.422mg Prunes
Vitamin B6 0.074mg 0.205mg Prunes
Folate 166µg 4µg Pretzel
Vitamin K 2.8µg 59.5µg Prunes
Tryptophan 0.097mg 0.025mg Pretzel
Threonine 0.25mg 0.049mg Pretzel
Isoleucine 0.407mg 0.041mg Pretzel
Leucine 0.757mg 0.066mg Pretzel
Lysine 0.257mg 0.05mg Pretzel
Methionine 0.177mg 0.016mg Pretzel
Phenylalanine 0.52mg 0.052mg Pretzel
Valine 0.48mg 0.056mg Pretzel
Histidine 0.22mg 0.027mg Pretzel
Trans Fat 0.004g Prunes
Saturated Fat 0.391g 0.088g Prunes
Monounsaturated Fat 0.727g 0.053g Pretzel
Polyunsaturated fat 1.291g 0.062g Pretzel
Omega-6 - Linoleic acid 1.223g Pretzel
Omega-6 - Gamma-linoleic acid 0.001g 0g Pretzel
Omega-3 - ALA 0.063g Pretzel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pretzel Prunes
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
39%
Pretzel
31%
Prunes
Minerals Daily Need Coverage Score
67%
Pretzel
32%
Prunes

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 1238mg)
Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 0.303g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 54)
Which food is cheaper?
Prunes
Prunes is cheaper (difference - $0.4)
Which food is lower in Sugar?
Pretzel
Pretzel is lower in Sugar (difference - 35.92g)
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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.