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Pretzel vs. Soy sauce — In-Depth Nutrition Comparison

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Significant differences between Pretzel and Soy sauce

  • Pretzel has more Iron, Folate, Vitamin B1, Vitamin B3, Vitamin B2, Copper, Fiber, and Selenium, however, Soy sauce is richer in Magnesium.
  • Soy sauce covers your daily Sodium needs 185% more than Pretzel.
  • Soy sauce has 13 times less Vitamin B1 than Pretzel. Pretzel has 0.424mg of Vitamin B1, while Soy sauce has 0.033mg.
  • Pretzel contains less Sodium.

Specific food types used in this comparison are Snacks, pretzels, hard, plain, salted and Soy sauce made from soy and wheat (shoyu).

Infographic

Pretzel vs Soy sauce 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 +215.9%
Contains less Sodium -77.4%
Contains more Zinc +19.5%
Contains more Copper +262.8%
Contains more Selenium +780%
Contains more Calcium +22.2%
Contains more Magnesium +155.2%
Contains more Phosphorus +29.7%
Contains more Potassium +95.1%
Equal in Manganese - 1.018
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 10% 55% 53% 72% 39% 717% 24% 15% 133% 3%
Contains more Iron +215.9%
Contains less Sodium -77.4%
Contains more Zinc +19.5%
Contains more Copper +262.8%
Contains more Selenium +780%
Contains more Calcium +22.2%
Contains more Magnesium +155.2%
Contains more Phosphorus +29.7%
Contains more Potassium +95.1%
Equal in Manganese - 1.018

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 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1184.8%
Contains more Vitamin B2 +101.2%
Contains more Vitamin B3 +140%
Contains more Folate +1085.7%
Contains more Vitamin K +∞%
Contains more Vitamin B6 +100%
Equal in Vitamin B5 - 0.297
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% 0% 0% 0% 9% 39% 42% 18% 35% 11% 0% 0%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1184.8%
Contains more Vitamin B2 +101.2%
Contains more Vitamin B3 +140%
Contains more Folate +1085.7%
Contains more Vitamin K +∞%
Contains more Vitamin B6 +100%
Equal in Vitamin B5 - 0.297

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +23.3%
Contains more Fats +414%
Contains more Carbs +1530.6%
Contains more Water +2173.2%
Contains more Other +333.3%
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% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more Protein +23.3%
Contains more Fats +414%
Contains more Carbs +1530.6%
Contains more Water +2173.2%
Contains more Other +333.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +726.1%
Contains more Polyunsaturated fat +390.9%
Contains less Saturated Fat -81.3%
16% 30% 54%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g
17% 21% 62%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.263 g
Contains more Monounsaturated Fat +726.1%
Contains more Polyunsaturated fat +390.9%
Contains less Saturated Fat -81.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Glucose +130%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Sucrose +∞%
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
25% 75%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.3 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Glucose +130%
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 Soy sauce
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium 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 Soy sauce Opinion
Net carbs 76.99g 4.13g Pretzel
Protein 10.04g 8.14g Pretzel
Fats 2.93g 0.57g Pretzel
Carbs 80.39g 4.93g Pretzel
Calories 384kcal 53kcal Pretzel
Starch 72.58g Pretzel
Fructose 0.31g 0g Pretzel
Sugar 2.21g 0.4g Soy sauce
Fiber 3.4g 0.8g Pretzel
Calcium 27mg 33mg Soy sauce
Iron 4.58mg 1.45mg Pretzel
Magnesium 29mg 74mg Soy sauce
Phosphorus 128mg 166mg Soy sauce
Potassium 223mg 435mg Soy sauce
Sodium 1240mg 5493mg Pretzel
Zinc 1.04mg 0.87mg Pretzel
Copper 0.156mg 0.043mg Pretzel
Manganese 1.015mg 1.018mg Soy sauce
Selenium 4.4µg 0.5µg Pretzel
Vitamin E 0.47mg 0mg Pretzel
Vitamin C 2.1mg 0mg Pretzel
Vitamin B1 0.424mg 0.033mg Pretzel
Vitamin B2 0.332mg 0.165mg Pretzel
Vitamin B3 5.27mg 2.196mg Pretzel
Vitamin B5 0.322mg 0.297mg Pretzel
Vitamin B6 0.074mg 0.148mg Soy sauce
Folate 166µg 14µg Pretzel
Vitamin K 2.8µg 0µg Pretzel
Tryptophan 0.097mg 0.096mg Pretzel
Threonine 0.25mg 0.271mg Soy sauce
Isoleucine 0.407mg 0.318mg Pretzel
Leucine 0.757mg 0.537mg Pretzel
Lysine 0.257mg 0.381mg Soy sauce
Methionine 0.177mg 0.097mg Pretzel
Phenylalanine 0.52mg 0.353mg Pretzel
Valine 0.48mg 0.332mg Pretzel
Histidine 0.22mg 0.174mg Pretzel
Trans Fat 0.004g 0g Soy sauce
Saturated Fat 0.391g 0.073g Soy sauce
Monounsaturated Fat 0.727g 0.088g Pretzel
Polyunsaturated fat 1.291g 0.263g 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 Soy sauce
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
12%
Soy sauce
Minerals Daily Need Coverage Score
67%
Pretzel
112%
Soy sauce

Comparison summary

Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 1.81g)
Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 0.318g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 68)
Which food contains less Sodium?
Pretzel
Pretzel contains less Sodium (difference - 4253mg)
Which food is cheaper?
Pretzel
Pretzel 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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.