Pretzel vs. Spelt — In-Depth Nutrition Comparison
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What are the differences between pretzel and spelt?
- Pretzel is higher in folate and vitamin B2, yet spelt is higher in manganese, copper, phosphorus, fiber, magnesium, zinc, and vitamin B5.
- Spelt's daily need coverage for manganese is 86% more.
- Pretzel has 155 times more sodium than spelt. While pretzel has 1240mg of sodium, spelt has only 8mg.
- The glycemic index of spelt is lower.
We used Snacks, pretzels, hard, plain, salted and Spelt, uncooked types in this article.
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 MagnesiumMagnesium | +369% |
| Contains more PotassiumPotassium | +74% |
| Contains more CopperCopper | +227.6% |
| Contains more ZincZinc | +215.4% |
| Contains more PhosphorusPhosphorus | +213.3% |
| Contains less SodiumSodium | -99.4% |
| Contains more ManganeseManganese | +193.9% |
| Contains more SeleniumSelenium | +165.9% |
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 B1Vitamin B1 | +16.5% |
| Contains more Vitamin B2Vitamin B2 | +193.8% |
| Contains more FolateFolate | +268.9% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +68.1% |
| Contains more Vitamin B3Vitamin B3 | +29.8% |
| Contains more Vitamin B5Vitamin B5 | +231.7% |
| Contains more Vitamin B6Vitamin B6 | +210.8% |
| Contains more Vitamin KVitamin K | +28.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.015mg | 2.983mg | 86% |
| Sodium | 1240mg | 8mg | 54% |
| Copper | 0.156mg | 0.511mg | 39% |
| Phosphorus | 128mg | 401mg | 39% |
| Folate | 166µg | 45µg | 30% |
| Fiber | 3.4g | 10.7g | 29% |
| Magnesium | 29mg | 136mg | 25% |
| Zinc | 1.04mg | 3.28mg | 20% |
| Vitamin B2 | 0.332mg | 0.113mg | 17% |
| Vitamin B5 | 0.322mg | 1.068mg | 15% |
| Selenium | 4.4µg | 11.7µg | 13% |
| Vitamin B6 | 0.074mg | 0.23mg | 12% |
| Vitamin B3 | 5.27mg | 6.843mg | 10% |
| Protein | 10.04g | 14.57g | 9% |
| Starch | 72.58g | 53.92g | 8% |
| Potassium | 223mg | 388mg | 5% |
| Choline | 29.5mg | 5% | |
| Vitamin B1 | 0.424mg | 0.364mg | 5% |
| Carbs | 80.39g | 70.19g | 3% |
| Calories | 384kcal | 338kcal | 2% |
| Vitamin E | 0.47mg | 0.79mg | 2% |
| Iron | 4.58mg | 4.44mg | 2% |
| Vitamin C | 2.1mg | 0mg | 2% |
| Vitamin K | 2.8µg | 3.6µg | 1% |
| Fats | 2.93g | 2.43g | 1% |
| Monounsaturated fat | 0.727g | 0.445g | 1% |
| Net carbs | 76.99g | 59.49g | N/A |
| Calcium | 27mg | 27mg | 0% |
| Sugar | 2.21g | 6.82g | N/A |
| Trans fat | 0.004g | N/A | |
| Saturated fat | 0.391g | 0.406g | 0% |
| Polyunsaturated fat | 1.291g | 1.258g | 0% |
| Tryptophan | 0.097mg | 0.132mg | 0% |
| Threonine | 0.25mg | 0.443mg | 0% |
| Isoleucine | 0.407mg | 0.552mg | 0% |
| Leucine | 0.757mg | 1.07mg | 0% |
| Lysine | 0.257mg | 0.409mg | 0% |
| Methionine | 0.177mg | 0.258mg | 0% |
| Phenylalanine | 0.52mg | 0.737mg | 0% |
| Valine | 0.48mg | 0.681mg | 0% |
| Histidine | 0.22mg | 0.36mg | 0% |
| Fructose | 0.31g | 0.24g | 0% |
| Omega-3 - ALA | 0.063g | 0.065g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.001g | 0g | N/A |
| Omega-6 - Linoleic acid | 1.223g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +20.6% |
| Contains more CarbsCarbs | +14.5% |
| Contains more OtherOther | +96.1% |
| Contains more ProteinProtein | +45.1% |
| Contains more WaterWater | +252.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +63.4% |
~equal in
Saturated fat
~0.406g
~equal in
Polyunsaturated fat
~1.258g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +34.6% |
| Contains more FructoseFructose | +29.2% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +21.7% |
| Contains more MaltoseMaltose | +364% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g