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  6. Pretzel vs. Potato

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

Pretzel vs Potato 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%
Potato
Potato
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 7% 0% 0% 9.4% 106% 77% 99% 19% 17% 0% 7% 125%
Potato
Potato
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 66% 0% 0% 0.2% 20% 7.4% 20% 18% 69% 0% 5% 11%
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 Vitamin CVitamin C +838.1%
Contains more Vitamin B6Vitamin B6 +302.7%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B5 ~0.295mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pretzel Potato 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%
Calcium 27mg 12mg 2%
Saturated fat 0.391g 0.025g 2%
Monounsaturated fat 0.727g 0.002g 2%
Magnesium 29mg 23mg 1%
Vitamin B5 0.322mg 0.295mg 1%
Vitamin K 2.8µg 2µg 1%
Protein per 100 calories 2.6g 2.7g N/A
Calories per 10 g protein 382kcal 376kcal N/A
Weight per 100 calories 26g 130g N/A
Unsaturated / Saturated Fat ratio 5.2 1.8 N/A
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
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
Potato
Potato
1
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
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
16% 30% 54%
Saturated fat: Sat. Fat 0.391 g
Monounsaturated fat: Mono. Fat 0.727 g
Polyunsaturated fat: Poly. Fat 1.291 g
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
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
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
Potato
Potato
1
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +374.7%
Contains more GlucoseGlucose +122.6%
Contains more FructoseFructose +19.2%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.