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Pretzel vs. Semolina — In-Depth Nutrition Comparison

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Summary of differences between Pretzel and Semolina

  • Pretzel has more Iron, Folate, Vitamin B2, Vitamin B1, and Fiber, however, Semolina is higher in Vitamin B6, Selenium, Copper, and Vitamin B5.
  • Pretzel covers your daily need of Sodium 54% more than Semolina.
  • Pretzel has 21 times more Folate than Semolina. While Pretzel has 166µg of Folate, Semolina has only 8µg.
  • Semolina has less Sodium.

These are the specific foods used in this comparison Snacks, pretzels, hard, plain, salted and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Pretzel vs Semolina 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.
Contains more Iron +518.9%
Contains more Potassium +28.2%
Contains more Calcium +163%
Contains more Phosphorus +19.5%
Contains less Sodium -99.8%
Contains more Copper +82.1%
Contains more Selenium +352.3%
Equal in Magnesium - 27
Equal in Zinc - 1.02
Equal in Manganese - 1.035
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 172% 21% 55% 20% 162% 29% 53% 133% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Contains more Iron +518.9%
Contains more Potassium +28.2%
Contains more Calcium +163%
Contains more Phosphorus +19.5%
Contains less Sodium -99.8%
Contains more Copper +82.1%
Contains more Selenium +352.3%
Equal in Magnesium - 27
Equal in Zinc - 1.02
Equal in Manganese - 1.035

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 E +1466.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +89.3%
Contains more Vitamin B2 +564%
Contains more Folate +1975%
Contains more Vitamin K +2700%
Contains more Vitamin B5 +108.7%
Contains more Vitamin B6 +510.8%
Equal in Vitamin B3 - 5.048
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 56% 12% 95% 41% 105% 6% 0% 1%
Contains more Vitamin E +1466.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +89.3%
Contains more Vitamin B2 +564%
Contains more Folate +1975%
Contains more Vitamin K +2700%
Contains more Vitamin B5 +108.7%
Contains more Vitamin B6 +510.8%
Equal in Vitamin B3 - 5.048

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +33.7%
Contains more Fats +184.5%
Contains more Other +394.4%
Contains more Water +215%
Equal in Carbs - 80.89
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
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more Protein +33.7%
Contains more Fats +184.5%
Contains more Other +394.4%
Contains more Water +215%
Equal in Carbs - 80.89

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +181.8%
Contains more Polyunsaturated fat +300.9%
Contains less Saturated Fat -24.8%
16% 30% 54%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Contains more Monounsaturated Fat +181.8%
Contains more Polyunsaturated fat +300.9%
Contains less Saturated Fat -24.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +527.3%
Contains more Fructose +1450%
Contains more Maltose +∞%
Contains more Sucrose +∞%
Equal in Starch - 68.29
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
100%
Starch: 68.29 g
Sucrose: 0.21 g
Glucose: 0.11 g
Fructose: 0.02 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +527.3%
Contains more Fructose +1450%
Contains more Maltose +∞%
Contains more Sucrose +∞%
Equal in Starch - 68.29

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pretzel Semolina Opinion
Net carbs 76.99g 79.09g Semolina
Protein 10.04g 7.51g Pretzel
Fats 2.93g 1.03g Pretzel
Carbs 80.39g 80.89g Semolina
Calories 384kcal 374kcal Pretzel
Starch 72.58g 68.29g Pretzel
Fructose 0.31g 0.02g Pretzel
Sugar 2.21g 0.33g Semolina
Fiber 3.4g 1.8g Pretzel
Calcium 27mg 71mg Semolina
Iron 4.58mg 0.74mg Pretzel
Magnesium 29mg 27mg Pretzel
Phosphorus 128mg 153mg Semolina
Potassium 223mg 174mg Pretzel
Sodium 1240mg 2mg Semolina
Zinc 1.04mg 1.02mg Pretzel
Copper 0.156mg 0.284mg Semolina
Manganese 1.015mg 1.035mg Semolina
Selenium 4.4µg 19.9µg Semolina
Vitamin E 0.47mg 0.03mg Pretzel
Vitamin C 2.1mg 0mg Pretzel
Vitamin B1 0.424mg 0.224mg Pretzel
Vitamin B2 0.332mg 0.05mg Pretzel
Vitamin B3 5.27mg 5.048mg Pretzel
Vitamin B5 0.322mg 0.672mg Semolina
Vitamin B6 0.074mg 0.452mg Semolina
Folate 166µg 8µg Pretzel
Vitamin K 2.8µg 0.1µg Pretzel
Tryptophan 0.097mg 0.103mg Semolina
Threonine 0.25mg 0.271mg Semolina
Isoleucine 0.407mg 0.339mg Pretzel
Leucine 0.757mg 0.656mg Pretzel
Lysine 0.257mg 0.215mg Pretzel
Methionine 0.177mg 0.183mg Semolina
Phenylalanine 0.52mg 0.398mg Pretzel
Valine 0.48mg 0.47mg Pretzel
Histidine 0.22mg 0.185mg Pretzel
Trans Fat 0.004g Semolina
Saturated Fat 0.391g 0.294g Semolina
Monounsaturated Fat 0.727g 0.258g Pretzel
Polyunsaturated fat 1.291g 0.322g Pretzel
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 Semolina
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
26%
Semolina
Minerals Daily Need Coverage Score
67%
Pretzel
52%
Semolina

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 1.88g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 1238mg)
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 0.097g)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 29)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $1)
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)
Which food is richer in minerals?
?
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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.