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 for 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.
- The glycemic index of pretzel is higher.
These are the specific foods used in this comparison Snacks, pretzels, hard, plain, salted and Rice, white, long-grain, parboiled, unenriched, dry.
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 PotassiumPotassium | +28.2% |
| Contains more IronIron | +518.9% |
| Contains more CalciumCalcium | +163% |
| Contains more CopperCopper | +82.1% |
| Contains more PhosphorusPhosphorus | +19.5% |
| Contains less SodiumSodium | -99.8% |
| Contains more SeleniumSelenium | +352.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +1466.7% |
| Contains more Vitamin B1Vitamin B1 | +89.3% |
| Contains more Vitamin B2Vitamin B2 | +564% |
| Contains more Vitamin KVitamin K | +2700% |
| Contains more FolateFolate | +1975% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B5Vitamin B5 | +108.7% |
| Contains more Vitamin B6Vitamin B6 | +510.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 1240mg | 2mg | 54% |
| Iron | 4.58mg | 0.74mg | 48% |
| Folate | 166µg | 8µg | 40% |
| Vitamin B6 | 0.074mg | 0.452mg | 29% |
| Selenium | 4.4µg | 19.9µg | 28% |
| Vitamin B2 | 0.332mg | 0.05mg | 22% |
| Vitamin B1 | 0.424mg | 0.224mg | 17% |
| Copper | 0.156mg | 0.284mg | 14% |
| Vitamin B5 | 0.322mg | 0.672mg | 7% |
| Fiber | 3.4g | 1.8g | 6% |
| Polyunsaturated fat | 1.291g | 0.322g | 6% |
| Protein | 10.04g | 7.51g | 5% |
| Choline | 29.5mg | 5% | |
| Calcium | 27mg | 71mg | 4% |
| Phosphorus | 128mg | 153mg | 4% |
| Vitamin E | 0.47mg | 0.03mg | 3% |
| Fats | 2.93g | 1.03g | 3% |
| Vitamin K | 2.8µg | 0.1µg | 2% |
| Starch | 72.58g | 68.29g | 2% |
| Vitamin C | 2.1mg | 0mg | 2% |
| Monounsaturated fat | 0.727g | 0.258g | 1% |
| Calories | 384kcal | 374kcal | 1% |
| Vitamin B3 | 5.27mg | 5.048mg | 1% |
| Manganese | 1.015mg | 1.035mg | 1% |
| Potassium | 223mg | 174mg | 1% |
| Carbs | 80.39g | 80.89g | 0% |
| Net carbs | 76.99g | 79.09g | N/A |
| Magnesium | 29mg | 27mg | 0% |
| Sugar | 2.21g | 0.33g | N/A |
| Zinc | 1.04mg | 1.02mg | 0% |
| Trans fat | 0.004g | N/A | |
| Saturated fat | 0.391g | 0.294g | 0% |
| Tryptophan | 0.097mg | 0.103mg | 0% |
| Threonine | 0.25mg | 0.271mg | 0% |
| Isoleucine | 0.407mg | 0.339mg | 0% |
| Leucine | 0.757mg | 0.656mg | 0% |
| Lysine | 0.257mg | 0.215mg | 0% |
| Methionine | 0.177mg | 0.183mg | 0% |
| Phenylalanine | 0.52mg | 0.398mg | 0% |
| Valine | 0.48mg | 0.47mg | 0% |
| Histidine | 0.22mg | 0.185mg | 0% |
| Fructose | 0.31g | 0.02g | 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 ProteinProtein | +33.7% |
| Contains more FatsFats | +184.5% |
| Contains more OtherOther | +394.4% |
| Contains more WaterWater | +215% |
~equal in
Carbs
~80.89g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +181.8% |
| Contains more Poly. FatPolyunsaturated fat | +300.9% |
| Contains less Sat. FatSaturated fat | -24.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +527.3% |
| Contains more FructoseFructose | +1450% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +∞% |
~equal in
Starch
~68.29g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
