Pretzel vs. Soy milk — In-Depth Nutrition Comparison

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What are the differences between pretzel and soy milk?

Pretzel is richer than soy milk in iron, folate, manganese, vitamin B1, vitamin B3, vitamin B2, fiber, phosphorus, and zinc.
Pretzel's daily need coverage for sodium is 52% more.
Pretzel has 10 times more vitamin B3 than soy milk. While pretzel has 5.27mg of vitamin B3, soy milk has only 0.513mg.
The amount of sodium in soy milk is lower.
The glycemic index of soy milk is lower.

We used Snacks, pretzels, hard, plain, salted and Soymilk, original, and vanilla, unfortified types in this article.

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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.

Pretzel

Soy milk

Contains more MagnesiumMagnesium	+16%
Contains more PotassiumPotassium	+89%
Contains more IronIron	+615.6%
Contains more CopperCopper	+21.9%
Contains more ZincZinc	+766.7%
Contains more PhosphorusPhosphorus	+146.2%
Contains more ManganeseManganese	+355.2%

Contains less SodiumSodium

-95.9%

~equal in Calcium ~25mg

~equal in Selenium ~4.8µg

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

Soy milk

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+327.3%
Contains more Vitamin B1Vitamin B1	+606.7%
Contains more Vitamin B2Vitamin B2	+381.2%
Contains more Vitamin B3Vitamin B3	+927.3%
Contains more FolateFolate	+822.2%
Contains more CholineCholine	+25%

Contains more Vitamin B5Vitamin B5

+15.8%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.077mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~3µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Sodium	1240mg	51mg	52%
Iron	4.58mg	0.64mg	49%
Folate	166µg	18µg	37%
Manganese	1.015mg	0.223mg	34%
Vitamin B3	5.27mg	0.513mg	30%
Vitamin B1	0.424mg	0.06mg	30%
Starch	72.58g		30%
Carbs	80.39g	6.28g	25%
Vitamin B2	0.332mg	0.069mg	20%
Calories	384kcal	54kcal	17%
Protein	10.04g	3.27g	14%
Phosphorus	128mg	52mg	11%
Fiber	3.4g	0.6g	11%
Zinc	1.04mg	0.12mg	8%
Copper	0.156mg	0.128mg	3%
Potassium	223mg	118mg	3%
Fats	2.93g	1.75g	2%
Vitamin E	0.47mg	0.11mg	2%
Polyunsaturated fat	1.291g	0.961g	2%
Vitamin C	2.1mg	0mg	2%
Monounsaturated fat	0.727g	0.401g	1%
Saturated fat	0.391g	0.205g	1%
Magnesium	29mg	25mg	1%
Selenium	4.4µg	4.8µg	1%
Vitamin B5	0.322mg	0.373mg	1%
Choline	29.5mg	23.6mg	1%
Net carbs	76.99g	5.68g	N/A
Calcium	27mg	25mg	0%
Sugar	2.21g	3.99g	N/A
Vitamin B6	0.074mg	0.077mg	0%
Vitamin K	2.8µg	3µg	0%
Trans fat	0.004g	0g	N/A
Tryptophan	0.097mg	0.038mg	0%
Threonine	0.25mg	0.108mg	0%
Isoleucine	0.407mg	0.114mg	0%
Leucine	0.757mg	0.186mg	0%
Lysine	0.257mg	0.131mg	0%
Methionine	0.177mg	0.027mg	0%
Phenylalanine	0.52mg	0.113mg	0%
Valine	0.48mg	0.117mg	0%
Histidine	0.22mg	0.061mg	0%
Fructose	0.31g		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