Pretzel vs. Raisin — In-Depth Nutrition Comparison
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A recap on differences between pretzel and raisins
- Pretzel is higher in folate, iron, manganese, vitamin B3, vitamin B1, and vitamin B2, yet raisins are higher in copper, potassium, and vitamin B6.
- Pretzel covers your daily sodium needs 53% more than raisins.
- Pretzel contains 33 times more folate than raisins. While pretzel contains 166µg of folate, raisins contain only 5µg.
- The amount of sodium in raisins is lower.
- The glycemic index of raisins is lower.
Food varieties used in this article are Snacks, pretzels, hard, plain, salted and Raisins, seedless.
Infographic
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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 IronIron | +143.6% |
| Contains more ZincZinc | +372.7% |
| Contains more PhosphorusPhosphorus | +26.7% |
| Contains more ManganeseManganese | +239.5% |
| Contains more SeleniumSelenium | +633.3% |
| Contains more MagnesiumMagnesium | +10.3% |
| Contains more CalciumCalcium | +85.2% |
| Contains more PotassiumPotassium | +235.9% |
| Contains more CopperCopper | +103.8% |
| Contains less SodiumSodium | -99.1% |
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 | +291.7% |
| Contains more Vitamin B1Vitamin B1 | +300% |
| Contains more Vitamin B2Vitamin B2 | +165.6% |
| Contains more Vitamin B3Vitamin B3 | +588% |
| Contains more Vitamin B5Vitamin B5 | +238.9% |
| Contains more FolateFolate | +3220% |
| Contains more CholineCholine | +165.8% |
| Contains more Vitamin B6Vitamin B6 | +135.1% |
| Contains more Vitamin KVitamin K | +25% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 1240mg | 11mg | 53% |
| Folate | 166µg | 5µg | 40% |
| Fructose | 0.31g | 29.68g | 37% |
| Iron | 4.58mg | 1.88mg | 34% |
| Manganese | 1.015mg | 0.299mg | 31% |
| Starch | 72.58g | 2.7g | 29% |
| Vitamin B3 | 5.27mg | 0.766mg | 28% |
| Vitamin B1 | 0.424mg | 0.106mg | 27% |
| Copper | 0.156mg | 0.318mg | 18% |
| Vitamin B2 | 0.332mg | 0.125mg | 16% |
| Potassium | 223mg | 749mg | 15% |
| Protein | 10.04g | 3.07g | 14% |
| Vitamin B6 | 0.074mg | 0.174mg | 8% |
| Polyunsaturated fat | 1.291g | 0.037g | 8% |
| Zinc | 1.04mg | 0.22mg | 7% |
| Selenium | 4.4µg | 0.6µg | 7% |
| Vitamin B5 | 0.322mg | 0.095mg | 5% |
| Calories | 384kcal | 299kcal | 4% |
| Phosphorus | 128mg | 101mg | 4% |
| Fats | 2.93g | 0.46g | 4% |
| Choline | 29.5mg | 11.1mg | 3% |
| Vitamin E | 0.47mg | 0.12mg | 2% |
| Calcium | 27mg | 50mg | 2% |
| Monounsaturated fat | 0.727g | 0.051g | 2% |
| Saturated fat | 0.391g | 0.058g | 2% |
| Fiber | 3.4g | 3.7g | 1% |
| Magnesium | 29mg | 32mg | 1% |
| Vitamin K | 2.8µg | 3.5µg | 1% |
| Vitamin C | 2.1mg | 2.3mg | 0% |
| Net carbs | 76.99g | 75.48g | N/A |
| Carbs | 80.39g | 79.18g | 0% |
| Sugar | 2.21g | 59.19g | N/A |
| Trans fat | 0.004g | 0g | N/A |
| Tryptophan | 0.097mg | 0.05mg | 0% |
| Threonine | 0.25mg | 0.077mg | 0% |
| Isoleucine | 0.407mg | 0.057mg | 0% |
| Leucine | 0.757mg | 0.096mg | 0% |
| Lysine | 0.257mg | 0.084mg | 0% |
| Methionine | 0.177mg | 0.021mg | 0% |
| Phenylalanine | 0.52mg | 0.065mg | 0% |
| Valine | 0.48mg | 0.083mg | 0% |
| Histidine | 0.22mg | 0.072mg | 0% |
| Omega-3 - ALA | 0.063g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.001g | 0.001g | N/A |
| Omega-6 - Linoleic acid | 1.223g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +227% |
| Contains more FatsFats | +537% |
| Contains more OtherOther | +88.7% |
| Contains more WaterWater | +393% |
~equal in
Carbs
~79.18g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1325.5% |
| Contains more Poly. FatPolyunsaturated fat | +3389.2% |
| Contains less Sat. FatSaturated fat | -85.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +2588.1% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +3921.7% |
| Contains more FructoseFructose | +9474.2% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
