Pretzel vs. Quinoa — In-Depth Nutrition Comparison
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The main differences between pretzel and quinoa
- Pretzel is richer in iron, folate, vitamin B3, vitamin B1, vitamin B2, and manganese, yet quinoa is richer in magnesium.
- Daily need coverage for sodium for pretzel is 54% higher.
- Pretzel contains 13 times more vitamin B3 than quinoa. Pretzel contains 5.27mg of vitamin B3, while quinoa contains 0.412mg.
- Quinoa contains less sodium.
- Quinoa has a lower glycemic index than pretzel.
Food types used in this article are Snacks, pretzels, hard, plain, salted and Quinoa, cooked.
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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 CalciumCalcium | +58.8% |
| Contains more PotassiumPotassium | +29.7% |
| Contains more IronIron | +207.4% |
| Contains more ManganeseManganese | +60.9% |
| Contains more SeleniumSelenium | +57.1% |
| Contains more MagnesiumMagnesium | +120.7% |
| Contains more CopperCopper | +23.1% |
| Contains more PhosphorusPhosphorus | +18.8% |
| Contains less SodiumSodium | -99.4% |
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 CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +296.3% |
| Contains more Vitamin B2Vitamin B2 | +201.8% |
| Contains more Vitamin B3Vitamin B3 | +1179.1% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +295.2% |
| Contains more CholineCholine | +28.3% |
| Contains more Vitamin EVitamin E | +34% |
| Contains more Vitamin B6Vitamin B6 | +66.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 1240mg | 7mg | 54% |
| Iron | 4.58mg | 1.49mg | 39% |
| Folate | 166µg | 42µg | 31% |
| Vitamin B3 | 5.27mg | 0.412mg | 30% |
| Vitamin B1 | 0.424mg | 0.107mg | 26% |
| Starch | 72.58g | 17.63g | 23% |
| Carbs | 80.39g | 21.3g | 20% |
| Vitamin B2 | 0.332mg | 0.11mg | 17% |
| Manganese | 1.015mg | 0.631mg | 17% |
| Calories | 384kcal | 120kcal | 13% |
| Protein | 10.04g | 4.4g | 11% |
| Magnesium | 29mg | 64mg | 8% |
| Vitamin B5 | 0.322mg | 6% | |
| Copper | 0.156mg | 0.192mg | 4% |
| Vitamin B6 | 0.074mg | 0.123mg | 4% |
| Phosphorus | 128mg | 152mg | 3% |
| Selenium | 4.4µg | 2.8µg | 3% |
| Fiber | 3.4g | 2.8g | 2% |
| Potassium | 223mg | 172mg | 2% |
| Vitamin C | 2.1mg | 0mg | 2% |
| Vitamin K | 2.8µg | 0µg | 2% |
| Fats | 2.93g | 1.92g | 2% |
| Saturated fat | 0.391g | 0.231g | 1% |
| Vitamin E | 0.47mg | 0.63mg | 1% |
| Calcium | 27mg | 17mg | 1% |
| Polyunsaturated fat | 1.291g | 1.078g | 1% |
| Choline | 29.5mg | 23mg | 1% |
| Net carbs | 76.99g | 18.5g | N/A |
| Sugar | 2.21g | 0.87g | N/A |
| Zinc | 1.04mg | 1.09mg | 0% |
| Trans fat | 0.004g | N/A | |
| Monounsaturated fat | 0.727g | 0.528g | 0% |
| Tryptophan | 0.097mg | 0.052mg | 0% |
| Threonine | 0.25mg | 0.131mg | 0% |
| Isoleucine | 0.407mg | 0.157mg | 0% |
| Leucine | 0.757mg | 0.261mg | 0% |
| Lysine | 0.257mg | 0.239mg | 0% |
| Methionine | 0.177mg | 0.096mg | 0% |
| Phenylalanine | 0.52mg | 0.185mg | 0% |
| Valine | 0.48mg | 0.185mg | 0% |
| Histidine | 0.22mg | 0.127mg | 0% |
| Fructose | 0.31g | 0% | |
| Omega-3 - DHA | 0g | 0.015g | N/A |
| 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 | +128.2% |
| Contains more FatsFats | +52.6% |
| Contains more CarbsCarbs | +277.4% |
| Contains more OtherOther | +355.8% |
| Contains more WaterWater | +2187.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +37.7% |
| Contains more Poly. FatPolyunsaturated fat | +19.8% |
| Contains less Sat. FatSaturated fat | -40.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +311.7% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
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~equal in
Lactose
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