Pretzel vs. Potato — In-Depth Nutrition Comparison
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How are pretzel and potatoes different?
- Pretzel is higher in iron, folate, manganese, vitamin B1, vitamin B3, vitamin B2, and phosphorus; however, potatoes are richer in vitamin C and vitamin B6.
- Daily need coverage for sodium for pretzel is 54% higher.
- Pretzel contains 11 times more folate than potatoes. While pretzel contains 166µg of folate, potatoes contain only 15µg.
- Potatoes have less sodium.
Snacks, pretzels, hard, plain, salted and Potatoes, flesh, and skin, raw are the varieties used in this article.
Infographic
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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 MagnesiumMagnesium | +26.1% |
| Contains more CalciumCalcium | +125% |
| Contains more IronIron | +465.4% |
| Contains more CopperCopper | +41.8% |
| Contains more ZincZinc | +246.7% |
| Contains more PhosphorusPhosphorus | +124.6% |
| Contains more ManganeseManganese | +407.5% |
| Contains more SeleniumSelenium | +1000% |
| Contains more PotassiumPotassium | +90.6% |
| Contains less SodiumSodium | -99.5% |
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 | +4600% |
| Contains more Vitamin B1Vitamin B1 | +423.5% |
| Contains more Vitamin B2Vitamin B2 | +937.5% |
| Contains more Vitamin B3Vitamin B3 | +396.7% |
| Contains more Vitamin KVitamin K | +40% |
| Contains more FolateFolate | +1006.7% |
| Contains more CholineCholine | +143.8% |
| Contains more Vitamin CVitamin C | +838.1% |
| Contains more Vitamin B6Vitamin B6 | +302.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 1240mg | 6mg | 54% |
| Iron | 4.58mg | 0.81mg | 47% |
| Folate | 166µg | 15µg | 38% |
| Manganese | 1.015mg | 0.2mg | 35% |
| Vitamin B1 | 0.424mg | 0.081mg | 29% |
| Vitamin B3 | 5.27mg | 1.061mg | 26% |
| Starch | 72.58g | 15.29g | 24% |
| Vitamin B2 | 0.332mg | 0.032mg | 23% |
| Carbs | 80.39g | 17.49g | 21% |
| Vitamin C | 2.1mg | 19.7mg | 20% |
| Vitamin B6 | 0.074mg | 0.298mg | 17% |
| Protein | 10.04g | 2.05g | 16% |
| Calories | 384kcal | 77kcal | 15% |
| Phosphorus | 128mg | 57mg | 10% |
| Polyunsaturated fat | 1.291g | 0.042g | 8% |
| Zinc | 1.04mg | 0.3mg | 7% |
| Selenium | 4.4µg | 0.4µg | 7% |
| Potassium | 223mg | 425mg | 6% |
| Fiber | 3.4g | 2.1g | 5% |
| Copper | 0.156mg | 0.11mg | 5% |
| Fats | 2.93g | 0.09g | 4% |
| Vitamin E | 0.47mg | 0.01mg | 3% |
| Choline | 29.5mg | 12.1mg | 3% |
| Monounsaturated fat | 0.727g | 0.002g | 2% |
| Saturated fat | 0.391g | 0.025g | 2% |
| Calcium | 27mg | 12mg | 2% |
| Vitamin K | 2.8µg | 2µg | 1% |
| Vitamin B5 | 0.322mg | 0.295mg | 1% |
| Magnesium | 29mg | 23mg | 1% |
| Net carbs | 76.99g | 15.39g | N/A |
| Sugar | 2.21g | 0.82g | N/A |
| Trans fat | 0.004g | 0g | N/A |
| Tryptophan | 0.097mg | 0.021mg | 0% |
| Threonine | 0.25mg | 0.067mg | 0% |
| Isoleucine | 0.407mg | 0.066mg | 0% |
| Leucine | 0.757mg | 0.098mg | 0% |
| Lysine | 0.257mg | 0.107mg | 0% |
| Methionine | 0.177mg | 0.032mg | 0% |
| Phenylalanine | 0.52mg | 0.081mg | 0% |
| Valine | 0.48mg | 0.103mg | 0% |
| Histidine | 0.22mg | 0.035mg | 0% |
| Fructose | 0.31g | 0.26g | 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 ProteinProtein | +389.8% |
| Contains more FatsFats | +3155.6% |
| Contains more CarbsCarbs | +359.6% |
| Contains more OtherOther | +213.4% |
| Contains more WaterWater | +2431.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +36250% |
| Contains more Poly. FatPolyunsaturated fat | +2973.8% |
| Contains less Sat. FatSaturated fat | -93.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +374.7% |
| Contains more GlucoseGlucose | +122.6% |
| Contains more FructoseFructose | +19.2% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +∞% |
~equal in
Lactose
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~equal in
Galactose
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