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, carbs, protein, 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
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 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% |
| Starch | 72.58g | 24.79g | 20% |
| Vitamin B2 | 0.332mg | 0.069mg | 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% |
| Omega-6 (Linoleic acid) | 1.223g | 0.355g | 5% |
| Potassium | 223mg | 86mg | 4% |
| Phosphorus | 128mg | 103mg | 4% |
| Vitamin B6 | 0.074mg | 0.123mg | 4% |
| Choline | 29.5mg | 9.2mg | 4% |
| Fats | 2.93g | 0.97g | 3% |
| Zinc | 1.04mg | 0.71mg | 3% |
| Selenium | 4.4µg | 5.8µg | 3% |
| Omega-3 (ALA) | 0.063g | 0.011g | 3% |
| Vitamin C | 2.1mg | 0mg | 2% |
| Magnesium | 29mg | 39mg | 2% |
| Calcium | 27mg | 3mg | 2% |
| Vitamin E | 0.47mg | 0.17mg | 2% |
| Manganese | 1.015mg | 0.974mg | 2% |
| Vitamin K | 2.8µg | 0.2µg | 2% |
| Vitamin B5 | 0.322mg | 0.38mg | 1% |
| Saturated fat | 0.391g | 0.26g | 1% |
| Monounsaturated fat | 0.727g | 0.369g | 1% |
| Protein per 100 calories | 2.6g | 2.2g | N/A |
| Calories per 10 g protein | 382kcal | 449kcal | N/A |
| Weight per 100 calories | 26g | 81g | N/A |
| Unsaturated / Saturated Fat ratio | 5.2 | 2.8 | N/A |
| 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-6 (Gamma-linolenic acid) | 0.001g | 0g | 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 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
