Pretzel vs. Brown rice — In-Depth Nutrition Comparison
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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
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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 | +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% |
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 |
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
