Pretzel vs. Puff pastry — In-Depth Nutrition Comparison

Compare

How are pretzel and puff pastry different?

Pretzel is richer in folate, iron, manganese, phosphorus, vitamin B3, and vitamin B1, while puff pastry is higher in selenium and vitamin K.
Pretzel covers your daily need for sodium, 43% more than puff pastry.
Pretzel contains 3 times more folate than puff pastry. Pretzel contains 166µg of folate, while puff pastry contains 55µg.
Puff pastry is lower in sodium.
Pretzel has a higher glycemic index (83) than puff pastry (56).

Snacks, pretzels, hard, plain, salted and Puff pastry, frozen, ready-to-bake, baked types were 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.

Pretzel

Puff pastry

Contains more MagnesiumMagnesium	+81.3%
Contains more CalciumCalcium	+170%
Contains more PotassiumPotassium	+259.7%
Contains more IronIron	+76.2%
Contains more CopperCopper	+35.7%
Contains more ZincZinc	+92.6%
Contains more PhosphorusPhosphorus	+113.3%
Contains more ManganeseManganese	+105.1%

Contains less SodiumSodium	-79.6%
Contains more SeleniumSelenium	+456.8%

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

Puff pastry

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+31.3%
Contains more Vitamin B2Vitamin B2	+28.7%
Contains more Vitamin B3Vitamin B3	+38.7%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+289.5%
Contains more FolateFolate	+201.8%
Contains more CholineCholine	+375.8%

Contains more Vitamin EVitamin E	+17%
Contains more Vitamin KVitamin K	+482.1%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	1.291g	22.228g	140%
Fats	2.93g	38.5g	55%
Sodium	1240mg	253mg	43%
Selenium	4.4µg	24.5µg	37%
Starch	72.58g		30%
Folate	166µg	55µg	28%
Iron	4.58mg	2.6mg	25%
Saturated fat	0.391g	5.502g	23%
Manganese	1.015mg	0.495mg	23%
Monounsaturated fat	0.727g	8.828g	20%
Carbs	80.39g	45.7g	12%
Vitamin K	2.8µg	16.3µg	11%
Phosphorus	128mg	60mg	10%
Calories	384kcal	558kcal	9%
Vitamin B3	5.27mg	3.8mg	9%
Fiber	3.4g	1.5g	8%
Vitamin B1	0.424mg	0.323mg	8%
Vitamin B2	0.332mg	0.258mg	6%
Vitamin B5	0.322mg	0mg	6%
Zinc	1.04mg	0.54mg	5%
Protein	10.04g	7.4g	5%
Potassium	223mg	62mg	5%
Copper	0.156mg	0.115mg	5%
Vitamin B6	0.074mg	0.019mg	4%
Choline	29.5mg	6.2mg	4%
Magnesium	29mg	16mg	3%
Vitamin C	2.1mg	0mg	2%
Calcium	27mg	10mg	2%
Vitamin E	0.47mg	0.55mg	1%
Net carbs	76.99g	44.2g	N/A
Sugar	2.21g	0.75g	N/A
Trans fat	0.004g		N/A
Tryptophan	0.097mg	0.086mg	0%
Threonine	0.25mg	0.198mg	0%
Isoleucine	0.407mg	0.275mg	0%
Leucine	0.757mg	0.514mg	0%
Lysine	0.257mg	0.144mg	0%
Methionine	0.177mg	0.131mg	0%
Phenylalanine	0.52mg	0.367mg	0%
Valine	0.48mg	0.312mg	0%
Histidine	0.22mg	0.158mg	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