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  6. Pretzel vs. Potato

Pretzel vs. Potato — In-Depth Nutrition Comparison

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How are Pretzel and Potato different?

  • Pretzel is higher in Iron, Folate, Manganese, Vitamin B1, Vitamin B3, Vitamin B2, and Phosphorus, however, Potato is richer in Vitamin C, and Vitamin B6.
  • Daily need coverage for Sodium from Pretzel is 54% higher.
  • Pretzel contains 11 times more Folate than Potato. While Pretzel contains 166µg of Folate, Potato contains only 15µg.
  • Potato has 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.
Pretzel
Pretzel
8
:
2
Potato
Potato
Contains more Calcium +125%
Contains more Iron +465.4%
Contains more Magnesium +26.1%
Contains more Phosphorus +124.6%
Contains more Zinc +246.7%
Contains more Copper +41.8%
Contains more Manganese +407.5%
Contains more Selenium +1000%
Contains more Potassium +90.6%
Contains less Sodium -99.5%
Pretzel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 172% 21% 55% 20% 162% 29% 53% 133% 24%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 31% 17% 25% 38% 1% 9% 37% 27% 3%
Contains more Calcium +125%
Contains more Iron +465.4%
Contains more Magnesium +26.1%
Contains more Phosphorus +124.6%
Contains more Zinc +246.7%
Contains more Copper +41.8%
Contains more Manganese +407.5%
Contains more Selenium +1000%
Contains more Potassium +90.6%
Contains less Sodium -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.
Pretzel
Pretzel
7
:
3
Potato
Potato
Contains more Vitamin E +4600%
Contains more Vitamin B1 +423.5%
Contains more Vitamin B2 +937.5%
Contains more Vitamin B3 +396.7%
Contains more Folate +1006.7%
Contains more Vitamin K +40%
Contains more Vitamin A +∞%
Contains more Vitamin C +838.1%
Contains more Vitamin B6 +302.7%
Equal in Vitamin B5 - 0.295
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%
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Contains more Vitamin E +4600%
Contains more Vitamin B1 +423.5%
Contains more Vitamin B2 +937.5%
Contains more Vitamin B3 +396.7%
Contains more Folate +1006.7%
Contains more Vitamin K +40%
Contains more Vitamin A +∞%
Contains more Vitamin C +838.1%
Contains more Vitamin B6 +302.7%
Equal in Vitamin B5 - 0.295

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pretzel
Pretzel
4
:
1
Potato
Potato
Contains more Protein +389.8%
Contains more Fats +3155.6%
Contains more Carbs +359.6%
Contains more Other +213.4%
Contains more Water +2431.9%
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
Potato
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 Protein +389.8%
Contains more Fats +3155.6%
Contains more Carbs +359.6%
Contains more Other +213.4%
Contains more Water +2431.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pretzel
Pretzel
2
:
1
Potato
Potato
Contains more Monounsaturated Fat +36250%
Contains more Polyunsaturated fat +2973.8%
Contains less Saturated Fat -93.6%
Pretzel
16% 30% 54%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g
Potato
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +36250%
Contains more Polyunsaturated fat +2973.8%
Contains less Saturated Fat -93.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pretzel
Pretzel
4
:
1
Potato
Potato
Contains more Starch +374.7%
Contains more Glucose +122.6%
Contains more Fructose +19.2%
Contains more Maltose +∞%
Contains more Sucrose +∞%
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
Potato
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 Starch +374.7%
Contains more Glucose +122.6%
Contains more Fructose +19.2%
Contains more Maltose +∞%
Contains more Sucrose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pretzel Potato Opinion
Net carbs 76.99g 15.39g Pretzel
Protein 10.04g 2.05g Pretzel
Fats 2.93g 0.09g Pretzel
Carbs 80.39g 17.49g Pretzel
Calories 384kcal 77kcal Pretzel
Starch 72.58g 15.29g Pretzel
Fructose 0.31g 0.26g Pretzel
Sugar 2.21g 0.82g Potato
Fiber 3.4g 2.1g Pretzel
Calcium 27mg 12mg Pretzel
Iron 4.58mg 0.81mg Pretzel
Magnesium 29mg 23mg Pretzel
Phosphorus 128mg 57mg Pretzel
Potassium 223mg 425mg Potato
Sodium 1240mg 6mg Potato
Zinc 1.04mg 0.3mg Pretzel
Copper 0.156mg 0.11mg Pretzel
Manganese 1.015mg 0.2mg Pretzel
Selenium 4.4µg 0.4µg Pretzel
Vitamin A 0IU 2IU Potato
Vitamin E 0.47mg 0.01mg Pretzel
Vitamin C 2.1mg 19.7mg Potato
Vitamin B1 0.424mg 0.081mg Pretzel
Vitamin B2 0.332mg 0.032mg Pretzel
Vitamin B3 5.27mg 1.061mg Pretzel
Vitamin B5 0.322mg 0.295mg Pretzel
Vitamin B6 0.074mg 0.298mg Potato
Folate 166µg 15µg Pretzel
Vitamin K 2.8µg 2µg Pretzel
Tryptophan 0.097mg 0.021mg Pretzel
Threonine 0.25mg 0.067mg Pretzel
Isoleucine 0.407mg 0.066mg Pretzel
Leucine 0.757mg 0.098mg Pretzel
Lysine 0.257mg 0.107mg Pretzel
Methionine 0.177mg 0.032mg Pretzel
Phenylalanine 0.52mg 0.081mg Pretzel
Valine 0.48mg 0.103mg Pretzel
Histidine 0.22mg 0.035mg Pretzel
Trans Fat 0.004g 0g Potato
Saturated Fat 0.391g 0.025g Potato
Monounsaturated Fat 0.727g 0.002g Pretzel
Polyunsaturated fat 1.291g 0.042g Pretzel
Omega-6 - Linoleic acid 1.223g Pretzel
Omega-6 - Gamma-linoleic acid 0.001g Pretzel
Omega-3 - ALA 0.063g Pretzel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pretzel Potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
18%
Potato
Minerals Daily Need Coverage Score
67%
Pretzel
19%
Potato

Comparison summary

Which food is richer in minerals?
Pretzel
Pretzel is relatively richer in minerals
Which food is lower in glycemic index?
Pretzel
Pretzel is lower in glycemic index (difference - 3)
Which food is richer in vitamins?
Pretzel
Pretzel is relatively richer in vitamins
Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 1.39g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 1234mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.366g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.