Pretzel vs. Potato — In-Depth Nutrition Comparison
Compare
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
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.
| 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% |
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
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Rich in minerals |
|
||
| Lower in Glycemic Index |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Lower in Cholesterol | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
17%
Minerals Daily Need Coverage Score
67%
19%
Comparison summary
Which food is richer in minerals?
Pretzel is relatively richer in minerals
Which food is lower in glycemic index?
Pretzel is lower in glycemic index (difference - 3)
Which food is richer in vitamins?
Pretzel is relatively richer in vitamins
Which food is lower in Sugar?
Potato is lower in Sugar (difference - 1.39g)
Which food contains less Sodium?
Potato contains less Sodium (difference - 1234mg)
Which food is lower in Saturated fat?
Potato is lower in Saturated fat (difference - 0.366g)
Which food is cheaper?
Potato is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)