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 are higher in vitamin K, potassium, fiber, and copper.
- Pretzel covers your daily need for sodium, 54% more than prunes.
- Pretzel contains 42 times more folate than prunes. Pretzel contains 166µg of folate, while prunes contain 4µg.
- Prunes are lower in sodium.
- Pretzel has a higher glycemic index (83) than prunes (29).
Snacks, pretzels, hard, plain, salted and Plums, dried (prunes), uncooked types were used in this article.
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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 IronIron | +392.5% |
| Contains more ZincZinc | +136.4% |
| Contains more PhosphorusPhosphorus | +85.5% |
| Contains more ManganeseManganese | +239.5% |
| Contains more SeleniumSelenium | +1366.7% |
| Contains more MagnesiumMagnesium | +41.4% |
| Contains more CalciumCalcium | +59.3% |
| Contains more PotassiumPotassium | +228.3% |
| Contains more CopperCopper | +80.1% |
| Contains less SodiumSodium | -99.8% |
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 | +250% |
| Contains more Vitamin B1Vitamin B1 | +731.4% |
| Contains more Vitamin B2Vitamin B2 | +78.5% |
| Contains more Vitamin B3Vitamin B3 | +180% |
| Contains more FolateFolate | +4050% |
| Contains more CholineCholine | +192.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +31.1% |
| Contains more Vitamin B6Vitamin B6 | +177% |
| Contains more Vitamin KVitamin K | +2025% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +360.6% |
| Contains more FatsFats | +671.1% |
| Contains more CarbsCarbs | +25.8% |
| Contains more OtherOther | +33% |
| Contains more WaterWater | +887.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1271.7% |
| Contains more Poly. FatPolyunsaturated fat | +1982.3% |
| Contains less Sat. FatSaturated fat | -77.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +1320.4% |
| Contains more MaltoseMaltose | +1750% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +3589.9% |
| Contains more FructoseFructose | +3916.1% |
~equal in
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~equal in
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Sodium | 1240mg | 2mg | 54% |
| Vitamin K | 2.8µg | 59.5µg | 47% |
| Iron | 4.58mg | 0.93mg | 46% |
| Folate | 166µg | 4µg | 41% |
| Manganese | 1.015mg | 0.299mg | 31% |
| Vitamin B1 | 0.424mg | 0.051mg | 31% |
| Starch | 72.58g | 5.11g | 28% |
| Vitamin B3 | 5.27mg | 1.882mg | 21% |
| Protein | 10.04g | 2.18g | 16% |
| Potassium | 223mg | 732mg | 15% |
| Fiber | 3.4g | 7.1g | 15% |
| Fructose | 0.31g | 12.45g | 15% |
| Copper | 0.156mg | 0.281mg | 14% |
| Vitamin B2 | 0.332mg | 0.186mg | 11% |
| Vitamin B6 | 0.074mg | 0.205mg | 10% |
| Polyunsaturated fat | 1.291g | 0.062g | 8% |
| Phosphorus | 128mg | 69mg | 8% |
| Selenium | 4.4µg | 0.3µg | 7% |
| Calories | 384kcal | 240kcal | 7% |
| Carbs | 80.39g | 63.88g | 6% |
| Zinc | 1.04mg | 0.44mg | 5% |
| Vitamin A | 0µg | 39µg | 4% |
| Fats | 2.93g | 0.38g | 4% |
| Choline | 29.5mg | 10.1mg | 4% |
| Magnesium | 29mg | 41mg | 3% |
| Vitamin C | 2.1mg | 0.6mg | 2% |
| Calcium | 27mg | 43mg | 2% |
| Vitamin B5 | 0.322mg | 0.422mg | 2% |
| Monounsaturated fat | 0.727g | 0.053g | 2% |
| Saturated fat | 0.391g | 0.088g | 1% |
| Net carbs | 76.99g | 56.78g | N/A |
| Sugar | 2.21g | 38.13g | N/A |
| Vitamin E | 0.47mg | 0.43mg | 0% |
| Trans fat | 0.004g | N/A | |
| Tryptophan | 0.097mg | 0.025mg | 0% |
| Threonine | 0.25mg | 0.049mg | 0% |
| Isoleucine | 0.407mg | 0.041mg | 0% |
| Leucine | 0.757mg | 0.066mg | 0% |
| Lysine | 0.257mg | 0.05mg | 0% |
| Methionine | 0.177mg | 0.016mg | 0% |
| Phenylalanine | 0.52mg | 0.052mg | 0% |
| Valine | 0.48mg | 0.056mg | 0% |
| Histidine | 0.22mg | 0.027mg | 0% |
| Omega-3 - ALA | 0.063g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.001g | 0g | N/A |
| Omega-6 - Linoleic acid | 1.223g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
37%
26%
Minerals Daily Need Coverage Score
67%
32%
Comparison summary
Which food contains less Sodium?
Prunes contains less Sodium (difference - 1238mg)
Which food is lower in Saturated fat?
Prunes is lower in Saturated fat (difference - 0.303g)
Which food is lower in glycemic index?
Prunes is lower in glycemic index (difference - 54)
Which food is cheaper?
Prunes is cheaper (difference - $0.4)
Which food is lower in Sugar?
Pretzel is lower in Sugar (difference - 35.92g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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?
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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.