Pretzel vs. Rye — In-Depth Nutrition Comparison
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How are pretzel and rye different?
- Pretzel is higher in folate and iron; however, rye is richer in manganese, fiber, phosphorus, copper, vitamin B5, magnesium, and selenium.
- Daily need coverage for manganese for rye is 68% higher.
- Pretzel contains 620 times more sodium than rye. While pretzel contains 1240mg of sodium, rye contains only 2mg.
- Rye has a lower glycemic index (34) than pretzel (83).
Snacks, pretzels, hard, plain, salted and Rye grain are the varieties used in this article.
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 | +12.5% |
| Contains more IronIron | +74.1% |
| Contains more MagnesiumMagnesium | +279.3% |
| Contains more PotassiumPotassium | +128.7% |
| Contains more CopperCopper | +135.3% |
| Contains more ZincZinc | +154.8% |
| Contains more PhosphorusPhosphorus | +159.4% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +153.9% |
| Contains more SeleniumSelenium | +215.9% |
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 B1Vitamin B1 | +34.2% |
| Contains more Vitamin B2Vitamin B2 | +32.3% |
| Contains more Vitamin B3Vitamin B3 | +23.4% |
| Contains more FolateFolate | +336.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +80.9% |
| Contains more Vitamin B5Vitamin B5 | +352.2% |
| Contains more Vitamin B6Vitamin B6 | +297.3% |
| Contains more Vitamin KVitamin K | +110.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.015mg | 2.577mg | 68% |
| Sodium | 1240mg | 2mg | 54% |
| Fiber | 3.4g | 15.1g | 47% |
| Folate | 166µg | 38µg | 32% |
| Starch | 72.58g | 30% | |
| Phosphorus | 128mg | 332mg | 29% |
| Iron | 4.58mg | 2.63mg | 24% |
| Vitamin B5 | 0.322mg | 1.456mg | 23% |
| Copper | 0.156mg | 0.367mg | 23% |
| Magnesium | 29mg | 110mg | 19% |
| Vitamin B6 | 0.074mg | 0.294mg | 17% |
| Selenium | 4.4µg | 13.9µg | 17% |
| Zinc | 1.04mg | 2.65mg | 15% |
| Vitamin B1 | 0.424mg | 0.316mg | 9% |
| Potassium | 223mg | 510mg | 8% |
| Vitamin B3 | 5.27mg | 4.27mg | 6% |
| Vitamin B2 | 0.332mg | 0.251mg | 6% |
| Vitamin K | 2.8µg | 5.9µg | 3% |
| Polyunsaturated fat | 1.291g | 0.767g | 3% |
| Vitamin E | 0.47mg | 0.85mg | 3% |
| Calories | 384kcal | 338kcal | 2% |
| Vitamin C | 2.1mg | 0mg | 2% |
| Carbs | 80.39g | 75.86g | 2% |
| Fats | 2.93g | 1.63g | 2% |
| Protein | 10.04g | 10.34g | 1% |
| Saturated fat | 0.391g | 0.197g | 1% |
| Monounsaturated fat | 0.727g | 0.208g | 1% |
| Net carbs | 76.99g | 60.76g | N/A |
| Calcium | 27mg | 24mg | 0% |
| Sugar | 2.21g | 0.98g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Trans fat | 0.004g | 0g | N/A |
| Choline | 29.5mg | 30.4mg | 0% |
| Tryptophan | 0.097mg | 0.108mg | 0% |
| Threonine | 0.25mg | 0.289mg | 0% |
| Isoleucine | 0.407mg | 0.208mg | 0% |
| Leucine | 0.757mg | 0.563mg | 0% |
| Lysine | 0.257mg | 0.286mg | 0% |
| Methionine | 0.177mg | 0.153mg | 0% |
| Phenylalanine | 0.52mg | 0.435mg | 0% |
| Valine | 0.48mg | 0.317mg | 0% |
| Histidine | 0.22mg | 0.189mg | 0% |
| Fructose | 0.31g | 0.11g | 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +79.8% |
| Contains more OtherOther | +123.6% |
| Contains more WaterWater | +238.7% |
~equal in
Protein
~10.34g
~equal in
Carbs
~75.86g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +249.5% |
| Contains more Poly. FatPolyunsaturated fat | +68.3% |
| Contains less Sat. FatSaturated fat | -49.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +331.3% |
| Contains more FructoseFructose | +181.8% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
