Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Pretzel vs. Spaghetti — In-Depth Nutrition Comparison

Compare

How are Pretzel and Spaghetti different?

  • Pretzel is richer in Iron, Folate, Vitamin B1, Vitamin B3, Manganese, Vitamin B2, Phosphorus, and Fiber, while Spaghetti is higher in Selenium.
  • Pretzel covers your daily need of Sodium 54% more than Spaghetti.
  • Pretzel contains 24 times more Folate than Spaghetti. Pretzel contains 166µg of Folate, while Spaghetti contains 7µg.
  • Spaghetti is lower in Sodium.

Snacks, pretzels, hard, plain, salted and Pasta, cooked, unenriched, without added salt types were used in this article.

Infographic

Pretzel vs Spaghetti 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 8.1% 20% 172% 52% 28% 55% 162% 132% 24%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
Contains more MagnesiumMagnesium +61.1%
Contains more CalciumCalcium +285.7%
Contains more PotassiumPotassium +406.8%
Contains more IronIron +816%
Contains more CopperCopper +56%
Contains more ZincZinc +103.9%
Contains more PhosphorusPhosphorus +120.7%
Contains more ManganeseManganese +215.2%
Contains less SodiumSodium -99.9%
Contains more SeleniumSelenium +500%

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
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 7% 0% 9.4% 0% 106% 77% 99% 19% 17% 0% 7% 125% 16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.2% 0% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3% 3.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +683.3%
Contains more Vitamin B1Vitamin B1 +2020%
Contains more Vitamin B2Vitamin B2 +1560%
Contains more Vitamin B3Vitamin B3 +1217.5%
Contains more Vitamin B5Vitamin B5 +187.5%
Contains more Vitamin B6Vitamin B6 +51%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2271.4%
Contains more CholineCholine +360.9%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
Contains more ProteinProtein +73.1%
Contains more FatsFats +215.1%
Contains more CarbsCarbs +160.5%
Contains more OtherOther +1153.6%
Contains more WaterWater +1885%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 30% 54%
Saturated Fat: Sat. Fat 0.391 g
Monounsaturated Fat: Mono. Fat 0.727 g
Polyunsaturated fat: Poly. Fat 1.291 g
28% 21% 52%
Saturated Fat: Sat. Fat 0.176 g
Monounsaturated Fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 g
Contains more Mono. FatMonounsaturated Fat +455%
Contains more Poly. FatPolyunsaturated fat +296%
Contains less Sat. FatSaturated Fat -55%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
98%
Starch: 26.01 g
Sucrose: 0.09 g
Glucose: 0.04 g
Fructose: 0.03 g
Lactose: 0 g
Maltose: 0.4 g
Galactose: 0 g
Contains more StarchStarch +179%
Contains more GlucoseGlucose +1625%
Contains more FructoseFructose +933.3%
Contains more MaltoseMaltose +177.5%
Contains more SucroseSucrose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pretzel Spaghetti Opinion
Calories 384kcal 158kcal Pretzel
Protein 10.04g 5.8g Pretzel
Fats 2.93g 0.93g Pretzel
Vitamin C 2.1mg 0mg Pretzel
Net carbs 76.99g 29.06g Pretzel
Carbs 80.39g 30.86g Pretzel
Magnesium 29mg 18mg Pretzel
Calcium 27mg 7mg Pretzel
Potassium 223mg 44mg Pretzel
Iron 4.58mg 0.5mg Pretzel
Sugar 2.21g 0.56g Spaghetti
Fiber 3.4g 1.8g Pretzel
Copper 0.156mg 0.1mg Pretzel
Zinc 1.04mg 0.51mg Pretzel
Starch 72.58g 26.01g Pretzel
Phosphorus 128mg 58mg Pretzel
Sodium 1240mg 1mg Spaghetti
Vitamin E 0.47mg 0.06mg Pretzel
Manganese 1.015mg 0.322mg Pretzel
Selenium 4.4µg 26.4µg Spaghetti
Vitamin B1 0.424mg 0.02mg Pretzel
Vitamin B2 0.332mg 0.02mg Pretzel
Vitamin B3 5.27mg 0.4mg Pretzel
Vitamin B5 0.322mg 0.112mg Pretzel
Vitamin B6 0.074mg 0.049mg Pretzel
Vitamin K 2.8µg 0µg Pretzel
Folate 166µg 7µg Pretzel
Trans Fat 0.004g 0g Spaghetti
Choline 29.5mg 6.4mg Pretzel
Saturated Fat 0.391g 0.176g Spaghetti
Monounsaturated Fat 0.727g 0.131g Pretzel
Polyunsaturated fat 1.291g 0.326g Pretzel
Tryptophan 0.097mg 0.083mg Pretzel
Threonine 0.25mg 0.206mg Pretzel
Isoleucine 0.407mg 0.228mg Pretzel
Leucine 0.757mg 0.44mg Pretzel
Lysine 0.257mg 0.133mg Pretzel
Methionine 0.177mg 0.065mg Pretzel
Phenylalanine 0.52mg 0.297mg Pretzel
Valine 0.48mg 0.262mg Pretzel
Histidine 0.22mg 0.132mg Pretzel
Fructose 0.31g 0.03g Pretzel
Omega-3 - ALA 0.063g 0.024g Pretzel
Omega-6 - Gamma-linoleic acid 0.001g 0g Pretzel
Omega-6 - Linoleic acid 1.223g Pretzel

Which food is preferable for your diet?

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

People also compare

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
37%
Pretzel
3%
Spaghetti
Minerals Daily Need Coverage Score
67%
Pretzel
30%
Spaghetti

Comparison summary

Which food is lower in Sugar?
Spaghetti
Spaghetti is lower in Sugar (difference - 1.65g)
Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 1239mg)
Which food is lower in Saturated Fat?
Spaghetti
Spaghetti is lower in Saturated Fat (difference - 0.215g)
Which food is lower in glycemic index?
Spaghetti
Spaghetti is lower in glycemic index (difference - 34)
Which food is cheaper?
Spaghetti
Spaghetti is cheaper (difference - $0.8)
Which food is richer in minerals?
Pretzel
Pretzel is relatively richer in minerals
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)

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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.