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  6. Pretzel vs. Flax

Pretzel vs. Flax — In-Depth Nutrition Comparison

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What are the differences between Pretzel and Flax?

  • Flax is richer than Pretzel in Copper, Vitamin B1, Fiber, Magnesium, Phosphorus, Manganese, Selenium, Vitamin B6, and Zinc.
  • Flax's daily need coverage for Copper is 118% more.
  • Pretzel has 41 times more Sodium than Flax. While Pretzel has 1240mg of Sodium, Flax has only 30mg.

We used Snacks, pretzels, hard, plain, salted and Seeds, flaxseed types in this article.

Infographic

Pretzel vs Flax 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.
Pretzel
Pretzel
0
:
10
Flax
Flax
Contains more Calcium +844.4%
Contains more Iron +25.1%
Contains more Magnesium +1251.7%
Contains more Phosphorus +401.6%
Contains more Potassium +264.6%
Contains less Sodium -97.6%
Contains more Zinc +317.3%
Contains more Copper +682.1%
Contains more Manganese +144.5%
Contains more Selenium +477.3%
Pretzel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 172% 21% 55% 20% 162% 29% 53% 133% 24%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains more Calcium +844.4%
Contains more Iron +25.1%
Contains more Magnesium +1251.7%
Contains more Phosphorus +401.6%
Contains more Potassium +264.6%
Contains less Sodium -97.6%
Contains more Zinc +317.3%
Contains more Copper +682.1%
Contains more Manganese +144.5%
Contains more Selenium +477.3%

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.
Pretzel
Pretzel
5
:
4
Flax
Flax
Contains more Vitamin E +51.6%
Contains more Vitamin C +250%
Contains more Vitamin B2 +106.2%
Contains more Vitamin B3 +71.1%
Contains more Folate +90.8%
Contains more Vitamin B1 +287.7%
Contains more Vitamin B5 +205.9%
Contains more Vitamin B6 +539.2%
Contains more Vitamin K +53.6%
Pretzel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 10% 0% 7% 106% 77% 99% 20% 18% 125% 0% 7%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Contains more Vitamin E +51.6%
Contains more Vitamin C +250%
Contains more Vitamin B2 +106.2%
Contains more Vitamin B3 +71.1%
Contains more Folate +90.8%
Contains more Vitamin B1 +287.7%
Contains more Vitamin B5 +205.9%
Contains more Vitamin B6 +539.2%
Contains more Vitamin K +53.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pretzel
Pretzel
1
:
4
Flax
Flax
Contains more Carbs +178.4%
Contains more Protein +82.2%
Contains more Fats +1338.9%
Contains more Water +122.4%
Equal in Other - 3.71
Pretzel
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
Flax
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more Carbs +178.4%
Contains more Protein +82.2%
Contains more Fats +1338.9%
Contains more Water +122.4%
Equal in Other - 3.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pretzel
Pretzel
1
:
2
Flax
Flax
Contains less Saturated Fat -89.3%
Contains more Monounsaturated Fat +935.4%
Contains more Polyunsaturated fat +2125.4%
Pretzel
16% 30% 54%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains less Saturated Fat -89.3%
Contains more Monounsaturated Fat +935.4%
Contains more Polyunsaturated fat +2125.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pretzel
Pretzel
4
:
1
Flax
Flax
Contains more Starch +∞%
Contains more Glucose +72.5%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Sucrose +∞%
Pretzel
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
Flax
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Glucose +72.5%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Sucrose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pretzel Flax
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pretzel Flax Opinion
Net carbs 76.99g 1.58g Pretzel
Protein 10.04g 18.29g Flax
Fats 2.93g 42.16g Flax
Carbs 80.39g 28.88g Pretzel
Calories 384kcal 534kcal Flax
Starch 72.58g Pretzel
Fructose 0.31g 0g Pretzel
Sugar 2.21g 1.55g Flax
Fiber 3.4g 27.3g Flax
Calcium 27mg 255mg Flax
Iron 4.58mg 5.73mg Flax
Magnesium 29mg 392mg Flax
Phosphorus 128mg 642mg Flax
Potassium 223mg 813mg Flax
Sodium 1240mg 30mg Flax
Zinc 1.04mg 4.34mg Flax
Copper 0.156mg 1.22mg Flax
Manganese 1.015mg 2.482mg Flax
Selenium 4.4µg 25.4µg Flax
Vitamin E 0.47mg 0.31mg Pretzel
Vitamin C 2.1mg 0.6mg Pretzel
Vitamin B1 0.424mg 1.644mg Flax
Vitamin B2 0.332mg 0.161mg Pretzel
Vitamin B3 5.27mg 3.08mg Pretzel
Vitamin B5 0.322mg 0.985mg Flax
Vitamin B6 0.074mg 0.473mg Flax
Folate 166µg 87µg Pretzel
Vitamin K 2.8µg 4.3µg Flax
Tryptophan 0.097mg 0.297mg Flax
Threonine 0.25mg 0.766mg Flax
Isoleucine 0.407mg 0.896mg Flax
Leucine 0.757mg 1.235mg Flax
Lysine 0.257mg 0.862mg Flax
Methionine 0.177mg 0.37mg Flax
Phenylalanine 0.52mg 0.957mg Flax
Valine 0.48mg 1.072mg Flax
Histidine 0.22mg 0.472mg Flax
Trans Fat 0.004g Flax
Saturated Fat 0.391g 3.663g Pretzel
Monounsaturated Fat 0.727g 7.527g Flax
Polyunsaturated fat 1.291g 28.73g Flax
Omega-6 - Eicosadienoic acid 0g 0.007g Flax
Omega-6 - Linoleic acid 1.223g Pretzel
Omega-6 - Gamma-linoleic acid 0.001g Pretzel
Omega-3 - ALA 0.063g Pretzel

Which food is preferable for your diet?

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

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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
39%
Pretzel
63%
Flax
Minerals Daily Need Coverage Score
67%
Pretzel
191%
Flax

Comparison summary

Which food is lower in Saturated Fat?
Pretzel
Pretzel is lower in Saturated Fat (difference - 3.272g)
Which food is lower in glycemic index?
Pretzel
Pretzel is lower in glycemic index (difference - 83)
Which food is cheaper?
Pretzel
Pretzel is cheaper (difference - $0.6)
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 0.66g)
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 1210mg)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.