Pretzel vs. Sauerkraut — In-Depth Nutrition Comparison
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What are the main differences between pretzel and sauerkraut?
- Pretzel is richer in iron, manganese, folate, vitamin B1, vitamin B3, vitamin B2, and phosphorus, while sauerkraut is higher in vitamin C and vitamin K.
- Pretzel's daily need coverage for iron is 39% higher.
- Sauerkraut has 37 times less vitamin B3 than pretzel. Pretzel has 5.27mg of vitamin B3, while sauerkraut has 0.143mg.
- Sauerkraut is lower in sodium.
- Pretzel has a higher glycemic index (83) than sauerkraut (32).
We used Snacks, pretzels, hard, plain, salted and Sauerkraut, canned, solids, and liquids types in this comparison.
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 MagnesiumMagnesium | +123.1% |
| Contains more PotassiumPotassium | +31.2% |
| Contains more IronIron | +211.6% |
| Contains more CopperCopper | +62.5% |
| Contains more ZincZinc | +447.4% |
| Contains more PhosphorusPhosphorus | +540% |
| Contains more ManganeseManganese | +572.2% |
| Contains more SeleniumSelenium | +633.3% |
| Contains more CalciumCalcium | +11.1% |
| Contains less SodiumSodium | -46.7% |
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 EVitamin E | +235.7% |
| Contains more Vitamin B1Vitamin B1 | +1919% |
| Contains more Vitamin B2Vitamin B2 | +1409.1% |
| Contains more Vitamin B3Vitamin B3 | +3585.3% |
| Contains more Vitamin B5Vitamin B5 | +246.2% |
| Contains more FolateFolate | +591.7% |
| Contains more CholineCholine | +183.7% |
| Contains more Vitamin CVitamin C | +600% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +75.7% |
| Contains more Vitamin KVitamin K | +364.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 4.58mg | 1.47mg | 39% |
| Manganese | 1.015mg | 0.151mg | 38% |
| Folate | 166µg | 24µg | 36% |
| Vitamin B1 | 0.424mg | 0.021mg | 34% |
| Vitamin B3 | 5.27mg | 0.143mg | 32% |
| Starch | 72.58g | 30% | |
| Carbs | 80.39g | 4.28g | 25% |
| Sodium | 1240mg | 661mg | 25% |
| Vitamin B2 | 0.332mg | 0.022mg | 24% |
| Protein | 10.04g | 0.91g | 18% |
| Calories | 384kcal | 19kcal | 18% |
| Phosphorus | 128mg | 20mg | 15% |
| Vitamin C | 2.1mg | 14.7mg | 14% |
| Vitamin K | 2.8µg | 13µg | 9% |
| Zinc | 1.04mg | 0.19mg | 8% |
| Polyunsaturated fat | 1.291g | 0.067g | 8% |
| Copper | 0.156mg | 0.096mg | 7% |
| Selenium | 4.4µg | 0.6µg | 7% |
| Vitamin B5 | 0.322mg | 0.093mg | 5% |
| Magnesium | 29mg | 13mg | 4% |
| Fats | 2.93g | 0.14g | 4% |
| Vitamin B6 | 0.074mg | 0.13mg | 4% |
| Choline | 29.5mg | 10.4mg | 3% |
| Saturated fat | 0.391g | 0.034g | 2% |
| Fiber | 3.4g | 2.9g | 2% |
| Vitamin E | 0.47mg | 0.14mg | 2% |
| Potassium | 223mg | 170mg | 2% |
| Monounsaturated fat | 0.727g | 0.013g | 2% |
| Net carbs | 76.99g | 1.38g | N/A |
| Calcium | 27mg | 30mg | 0% |
| Sugar | 2.21g | 1.78g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Trans fat | 0.004g | 0g | N/A |
| Tryptophan | 0.097mg | 0.008mg | 0% |
| Threonine | 0.25mg | 0.025mg | 0% |
| Isoleucine | 0.407mg | 0.021mg | 0% |
| Leucine | 0.757mg | 0.029mg | 0% |
| Lysine | 0.257mg | 0.031mg | 0% |
| Methionine | 0.177mg | 0.009mg | 0% |
| Phenylalanine | 0.52mg | 0.023mg | 0% |
| Valine | 0.48mg | 0.03mg | 0% |
| Histidine | 0.22mg | 0.016mg | 0% |
| Fructose | 0.31g | 0.04g | 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
Protein:
10.04 g
Fats:
2.93 g
Carbs:
80.39 g
Water:
3.13 g
Other:
3.51 g
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
| Contains more ProteinProtein | +1003.3% |
| Contains more FatsFats | +1992.9% |
| Contains more CarbsCarbs | +1778.3% |
| Contains more OtherOther | +63.3% |
| Contains more WaterWater | +2855.9% |
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
0.034 g
Monounsaturated fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.067 g
| Contains more Mono. FatMonounsaturated fat | +5492.3% |
| Contains more Poly. FatPolyunsaturated fat | +1826.9% |
| Contains less Sat. FatSaturated fat | -91.3% |
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:
0 g
Sucrose:
0 g
Glucose:
0.14 g
Fructose:
0.04 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +392.9% |
| Contains more FructoseFructose | +675% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Sucrose
~0g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
