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Pretzel vs. Rutabagas — In-Depth Nutrition Comparison

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Important differences between pretzel and rutabagas

  • Pretzel has more iron, manganese, folate, vitamin B3, vitamin B1, vitamin B2, copper, and phosphorus; however, rutabagas have more vitamin C.
  • Pretzel's daily need coverage for sodium is 53% more.
  • Pretzel has 10 times more iron than rutabagas. Pretzel has 4.58mg of iron, while rutabagas have 0.44mg.
  • Rutabagas are lower in sodium.
  • Pretzel has a higher glycemic index than rutabagas.

The food varieties used in the comparison are Snacks, pretzels, hard, plain, salted and Rutabagas, raw.

Infographic

Pretzel vs Rutabagas 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 8.1% 20% 172% 52% 28% 55% 162% 132% 24%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Contains more MagnesiumMagnesium +45%
Contains more IronIron +940.9%
Contains more CopperCopper +387.5%
Contains more ZincZinc +333.3%
Contains more PhosphorusPhosphorus +141.5%
Contains more ManganeseManganese +674.8%
Contains more SeleniumSelenium +528.6%
Contains more CalciumCalcium +59.3%
Contains more PotassiumPotassium +36.8%
Contains less SodiumSodium -99%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 7% 0% 9.4% 0% 106% 77% 99% 19% 17% 0% 7% 125% 16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
Contains more Vitamin EVitamin E +56.7%
Contains more Vitamin B1Vitamin B1 +371.1%
Contains more Vitamin B2Vitamin B2 +730%
Contains more Vitamin B3Vitamin B3 +652.9%
Contains more Vitamin B5Vitamin B5 +101.3%
Contains more Vitamin KVitamin K +833.3%
Contains more FolateFolate +690.5%
Contains more CholineCholine +109.2%
Contains more Vitamin CVitamin C +1090.5%
Contains more Vitamin B6Vitamin B6 +35.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 3% 80% 3% 4%
Protein: 10.04 g
Fats: 2.93 g
Carbs: 80.39 g
Water: 3.13 g
Other: 3.51 g
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more ProteinProtein +829.6%
Contains more FatsFats +1731.3%
Contains more CarbsCarbs +832.6%
Contains more OtherOther +394.4%
Contains more WaterWater +2757.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 30% 54%
Saturated fat: Sat. Fat 0.391 g
Monounsaturated fat: Mono. Fat 0.727 g
Polyunsaturated fat: Poly. Fat 1.291 g
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +2808%
Contains more Poly. FatPolyunsaturated fat +1367%
Contains less Sat. FatSaturated fat -93.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
97%
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
8% 11% 47% 33%
Starch: 0.4 g
Sucrose: 0.53 g
Glucose: 2.3 g
Fructose: 1.61 g
Lactose: 0 g
Maltose: 0.02 g
Galactose: 0 g
Contains more StarchStarch +18045%
Contains more MaltoseMaltose +5450%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +233.3%
Contains more FructoseFructose +419.4%
~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.
Pretzel Rutabagas
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pretzel Rutabagas DV% diff.
Sodium 1240mg 12mg 53%
Iron 4.58mg 0.44mg 52%
Manganese 1.015mg 0.131mg 38%
Folate 166µg 21µg 36%
Starch 72.58g 0.4g 30%
Vitamin B3 5.27mg 0.7mg 29%
Vitamin B1 0.424mg 0.09mg 28%
Vitamin C 2.1mg 25mg 25%
Carbs 80.39g 8.62g 24%
Vitamin B2 0.332mg 0.04mg 22%
Protein 10.04g 1.08g 18%
Calories 384kcal 37kcal 17%
Copper 0.156mg 0.032mg 14%
Phosphorus 128mg 53mg 11%
Polyunsaturated fat 1.291g 0.088g 8%
Zinc 1.04mg 0.24mg 7%
Selenium 4.4µg 0.7µg 7%
Fiber 3.4g 2.3g 4%
Fats 2.93g 0.16g 4%
Vitamin B5 0.322mg 0.16mg 3%
Choline 29.5mg 14.1mg 3%
Magnesium 29mg 20mg 2%
Fructose 0.31g 1.61g 2%
Calcium 27mg 43mg 2%
Vitamin B6 0.074mg 0.1mg 2%
Vitamin K 2.8µg 0.3µg 2%
Potassium 223mg 305mg 2%
Saturated fat 0.391g 0.027g 2%
Monounsaturated fat 0.727g 0.025g 2%
Vitamin E 0.47mg 0.3mg 1%
Net carbs 76.99g 6.32g N/A
Sugar 2.21g 4.46g N/A
Trans fat 0.004g 0g N/A
Tryptophan 0.097mg 0%
Threonine 0.25mg 0%
Isoleucine 0.407mg 0%
Leucine 0.757mg 0%
Lysine 0.257mg 0%
Methionine 0.177mg 0%
Phenylalanine 0.52mg 0%
Valine 0.48mg 0%
Histidine 0.22mg 0%
Omega-3 - ALA 0.063g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Linoleic acid 1.223g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pretzel Rutabagas
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Pretzel
15%
Rutabagas
Minerals Daily Need Coverage Score
67%
Pretzel
13%
Rutabagas

Comparison summary

Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 1228mg)
Which food is lower in Saturated fat?
Rutabagas
Rutabagas is lower in Saturated fat (difference - 0.364g)
Which food is lower in glycemic index?
Rutabagas
Rutabagas is lower in glycemic index (difference - 11)
Which food is lower in Sugar?
Pretzel
Pretzel is lower in Sugar (difference - 2.25g)
Which food is cheaper?
Pretzel
Pretzel is cheaper (difference - $0.1)
Which food is richer in minerals?
Pretzel
Pretzel is relatively richer in minerals
Which food is richer in vitamins?
Pretzel
Pretzel is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/nutrients
  2. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.