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  6. Pretzel vs. Pomegranate

Pretzel vs. Pomegranate — In-Depth Nutrition Comparison

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Summary of differences between pretzel and pomegranate

  • Pretzel has more iron, manganese, folate, vitamin B3, vitamin B1, vitamin B2, and phosphorus; however, pomegranate is higher in vitamin K and vitamin C.
  • Pretzel covers your daily need for sodium, 54% more than pomegranate.
  • Pretzel has 18 times more vitamin B3 than pomegranate. While pretzel has 5.27mg of vitamin B3, pomegranate has only 0.293mg.
  • Pomegranate has less sodium.

These are the specific foods used in this comparison Snacks, pretzels, hard, plain, salted and Pomegranates, raw.

Infographic

Pretzel vs Pomegranate 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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +141.7%
Contains more CalciumCalcium +170%
Contains more IronIron +1426.7%
Contains more ZincZinc +197.1%
Contains more PhosphorusPhosphorus +255.6%
Contains more ManganeseManganese +752.9%
Contains more SeleniumSelenium +780%
Contains less SodiumSodium -99.8%
~equal in Potassium ~236mg
~equal in Copper ~0.158mg

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin B1Vitamin B1 +532.8%
Contains more Vitamin B2Vitamin B2 +526.4%
Contains more Vitamin B3Vitamin B3 +1698.6%
Contains more FolateFolate +336.8%
Contains more CholineCholine +288.2%
Contains more Vitamin CVitamin C +385.7%
Contains more Vitamin EVitamin E +27.7%
Contains more Vitamin B5Vitamin B5 +17.1%
Contains more Vitamin KVitamin K +485.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.075mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pretzel Pomegranate DV% diff.
Sodium 1240mg 3mg 54%
Iron 4.58mg 0.3mg 54%
Manganese 1.015mg 0.119mg 39%
Folate 166µg 38µg 32%
Vitamin B3 5.27mg 0.293mg 31%
Starch 72.58g 30%
Vitamin B1 0.424mg 0.067mg 30%
Vitamin B2 0.332mg 0.053mg 21%
Carbs 80.39g 18.7g 21%
Protein 10.04g 1.67g 17%
Calories 384kcal 83kcal 15%
Phosphorus 128mg 36mg 13%
Vitamin K 2.8µg 16.4µg 11%
Vitamin C 2.1mg 10.2mg 9%
Polyunsaturated fat 1.291g 0.079g 8%
Selenium 4.4µg 0.5µg 7%
Zinc 1.04mg 0.35mg 6%
Choline 29.5mg 7.6mg 4%
Magnesium 29mg 12mg 4%
Fats 2.93g 1.17g 3%
Monounsaturated fat 0.727g 0.093g 2%
Fiber 3.4g 4g 2%
Calcium 27mg 10mg 2%
Vitamin B5 0.322mg 0.377mg 1%
Vitamin E 0.47mg 0.6mg 1%
Saturated fat 0.391g 0.12g 1%
Net carbs 76.99g 14.7g N/A
Potassium 223mg 236mg 0%
Sugar 2.21g 13.67g N/A
Copper 0.156mg 0.158mg 0%
Vitamin B6 0.074mg 0.075mg 0%
Trans fat 0.004g 0g N/A
Tryptophan 0.097mg 0%
Threonine 0.25mg 0%
Isoleucine 0.407mg 0%
Leucine 0.757mg 0%
Lysine 0.257mg 0%
Methionine 0.177mg 0%
Phenylalanine 0.52mg 0%
Valine 0.48mg 0%
Histidine 0.22mg 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
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more ProteinProtein +501.2%
Contains more FatsFats +150.4%
Contains more CarbsCarbs +329.9%
Contains more OtherOther +562.3%
Contains more WaterWater +2389.8%

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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains more Mono. FatMonounsaturated fat +681.7%
Contains more Poly. FatPolyunsaturated fat +1534.2%
Contains less Sat. FatSaturated fat -69.3%

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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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.