Pretzel vs. Brown rice — In-Depth Nutrition Comparison
Compare
The main differences between pretzel and brown rice
- Pretzel is richer than brown rice in iron, folate, vitamin B1, vitamin B2, vitamin B3, fiber, and copper.
- Daily need coverage for sodium for pretzel is 54% higher.
- Pretzel contains 18 times more folate than brown rice. Pretzel contains 166µg of folate, while brown rice contains 9µg.
- Brown rice contains less sodium.
- Brown rice has a lower glycemic index than pretzel.
Food types used in this article are Snacks, pretzels, hard, plain, salted and Rice, brown, long-grain, cooked.
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 CalciumCalcium | +800% |
| Contains more PotassiumPotassium | +159.3% |
| Contains more IronIron | +717.9% |
| Contains more CopperCopper | +47.2% |
| Contains more ZincZinc | +46.5% |
| Contains more PhosphorusPhosphorus | +24.3% |
| Contains more MagnesiumMagnesium | +34.5% |
| Contains less SodiumSodium | -99.7% |
| Contains more SeleniumSelenium | +31.8% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +176.5% |
| Contains more Vitamin B1Vitamin B1 | +138.2% |
| Contains more Vitamin B2Vitamin B2 | +381.2% |
| Contains more Vitamin B3Vitamin B3 | +105.8% |
| Contains more Vitamin KVitamin K | +1300% |
| Contains more FolateFolate | +1744.4% |
| Contains more CholineCholine | +220.7% |
| Contains more Vitamin B5Vitamin B5 | +18% |
| Contains more Vitamin B6Vitamin B6 | +66.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.04 g
Fats:
2.93 g
Carbs:
80.39 g
Water:
3.13 g
Other:
3.51 g
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
| Contains more ProteinProtein | +266.4% |
| Contains more FatsFats | +202.1% |
| Contains more CarbsCarbs | +214.3% |
| Contains more OtherOther | +697.7% |
| Contains more WaterWater | +2145% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.391 g
Monounsaturated fat:
Mono. Fat
0.727 g
Polyunsaturated fat:
Poly. Fat
1.291 g
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 g
| Contains more Mono. FatMonounsaturated fat | +97% |
| Contains more Poly. FatPolyunsaturated fat | +252.7% |
| Contains less Sat. FatSaturated fat | -33.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
24.79 g
Sucrose:
0.24 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +192.8% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| 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 |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Sodium | 1240mg | 4mg | 54% |
| Iron | 4.58mg | 0.56mg | 50% |
| Folate | 166µg | 9µg | 39% |
| Vitamin B1 | 0.424mg | 0.178mg | 21% |
| Vitamin B2 | 0.332mg | 0.069mg | 20% |
| Starch | 72.58g | 24.79g | 20% |
| Carbs | 80.39g | 25.58g | 18% |
| Vitamin B3 | 5.27mg | 2.561mg | 17% |
| Protein | 10.04g | 2.74g | 15% |
| Calories | 384kcal | 123kcal | 13% |
| Fiber | 3.4g | 1.6g | 7% |
| Copper | 0.156mg | 0.106mg | 6% |
| Polyunsaturated fat | 1.291g | 0.366g | 6% |
| Choline | 29.5mg | 9.2mg | 4% |
| Potassium | 223mg | 86mg | 4% |
| Phosphorus | 128mg | 103mg | 4% |
| Vitamin B6 | 0.074mg | 0.123mg | 4% |
| Fats | 2.93g | 0.97g | 3% |
| Zinc | 1.04mg | 0.71mg | 3% |
| Selenium | 4.4µg | 5.8µg | 3% |
| Vitamin K | 2.8µg | 0.2µg | 2% |
| Magnesium | 29mg | 39mg | 2% |
| Vitamin C | 2.1mg | 0mg | 2% |
| Vitamin E | 0.47mg | 0.17mg | 2% |
| Calcium | 27mg | 3mg | 2% |
| Manganese | 1.015mg | 0.974mg | 2% |
| Saturated fat | 0.391g | 0.26g | 1% |
| Monounsaturated fat | 0.727g | 0.369g | 1% |
| Vitamin B5 | 0.322mg | 0.38mg | 1% |
| Net carbs | 76.99g | 23.98g | N/A |
| Sugar | 2.21g | 0.24g | N/A |
| Trans fat | 0.004g | 0g | N/A |
| Tryptophan | 0.097mg | 0.033mg | 0% |
| Threonine | 0.25mg | 0.095mg | 0% |
| Isoleucine | 0.407mg | 0.109mg | 0% |
| Leucine | 0.757mg | 0.214mg | 0% |
| Lysine | 0.257mg | 0.099mg | 0% |
| Methionine | 0.177mg | 0.058mg | 0% |
| Phenylalanine | 0.52mg | 0.133mg | 0% |
| Valine | 0.48mg | 0.151mg | 0% |
| Histidine | 0.22mg | 0.066mg | 0% |
| Fructose | 0.31g | 0g | 0% |
| Omega-3 - ALA | 0.063g | 0.011g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.001g | 0g | N/A |
| Omega-6 - Linoleic acid | 1.223g | 0.355g | 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 |
|
People also compare
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%
13%
Minerals Daily Need Coverage Score
67%
32%
Comparison summary
Which food is richer in minerals?
Pretzel is relatively richer in minerals
Which food is richer in vitamins?
Pretzel is relatively richer in vitamins
Which food is lower in Sugar?
Brown rice is lower in Sugar (difference - 1.97g)
Which food contains less Sodium?
Brown rice contains less Sodium (difference - 1236mg)
Which food is lower in Saturated fat?
Brown rice is lower in Saturated fat (difference - 0.131g)
Which food is lower in glycemic index?
Brown rice is lower in glycemic index (difference - 17)
Which food is cheaper?
Brown rice is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)