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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.

We used Snacks, pretzels, hard, plain, salted and Spelt, uncooked types in this article.

Infographic

Pretzel vs Spelt 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.
:
8
Spelt
Contains more Magnesium +369%
Contains more Phosphorus +213.3%
Contains more Potassium +74%
Contains less Sodium -99.4%
Contains more Zinc +215.4%
Contains more Copper +227.6%
Contains more Manganese +193.9%
Contains more Selenium +165.9%
Equal in Calcium - 27
Equal in Iron - 4.44
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 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Contains more Magnesium +369%
Contains more Phosphorus +213.3%
Contains more Potassium +74%
Contains less Sodium -99.4%
Contains more Zinc +215.4%
Contains more Copper +227.6%
Contains more Manganese +193.9%
Contains more Selenium +165.9%
Equal in Calcium - 27
Equal in Iron - 4.44

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.
:
6
Spelt
Contains more Vitamin C +∞%
Contains more Vitamin B1 +16.5%
Contains more Vitamin B2 +193.8%
Contains more Folate +268.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +68.1%
Contains more Vitamin B3 +29.8%
Contains more Vitamin B5 +231.7%
Contains more Vitamin B6 +210.8%
Contains more Vitamin K +28.6%
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 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +16.5%
Contains more Vitamin B2 +193.8%
Contains more Folate +268.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +68.1%
Contains more Vitamin B3 +29.8%
Contains more Vitamin B5 +231.7%
Contains more Vitamin B6 +210.8%
Contains more Vitamin K +28.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Spelt
Contains more Fats +20.6%
Contains more Carbs +14.5%
Contains more Other +96.1%
Contains more Protein +45.1%
Contains more Water +252.1%
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
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more Fats +20.6%
Contains more Carbs +14.5%
Contains more Other +96.1%
Contains more Protein +45.1%
Contains more Water +252.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
0
Spelt
Contains more Monounsaturated Fat +63.4%
Equal in Saturated Fat - 0.406
Equal in Polyunsaturated fat - 1.258
16% 30% 54%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains more Monounsaturated Fat +63.4%
Equal in Saturated Fat - 0.406
Equal in Polyunsaturated fat - 1.258

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
:
3
Spelt
Contains more Starch +34.6%
Contains more Fructose +29.2%
Contains more Sucrose +∞%
Contains more Glucose +21.7%
Contains more Maltose +364%
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
89% 8%
Starch: 53.92 g
Sucrose: 0.59 g
Glucose: 0.84 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 5.15 g
Galactose: 0 g
Contains more Starch +34.6%
Contains more Fructose +29.2%
Contains more Sucrose +∞%
Contains more Glucose +21.7%
Contains more Maltose +364%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pretzel Spelt Opinion
Net carbs 76.99g 59.49g Pretzel
Protein 10.04g 14.57g Spelt
Fats 2.93g 2.43g Pretzel
Carbs 80.39g 70.19g Pretzel
Calories 384kcal 338kcal Pretzel
Starch 72.58g 53.92g Pretzel
Fructose 0.31g 0.24g Pretzel
Sugar 2.21g 6.82g Pretzel
Fiber 3.4g 10.7g Spelt
Calcium 27mg 27mg
Iron 4.58mg 4.44mg Pretzel
Magnesium 29mg 136mg Spelt
Phosphorus 128mg 401mg Spelt
Potassium 223mg 388mg Spelt
Sodium 1240mg 8mg Spelt
Zinc 1.04mg 3.28mg Spelt
Copper 0.156mg 0.511mg Spelt
Manganese 1.015mg 2.983mg Spelt
Selenium 4.4µg 11.7µg Spelt
Vitamin A 0IU 10IU Spelt
Vitamin E 0.47mg 0.79mg Spelt
Vitamin C 2.1mg 0mg Pretzel
Vitamin B1 0.424mg 0.364mg Pretzel
Vitamin B2 0.332mg 0.113mg Pretzel
Vitamin B3 5.27mg 6.843mg Spelt
Vitamin B5 0.322mg 1.068mg Spelt
Vitamin B6 0.074mg 0.23mg Spelt
Folate 166µg 45µg Pretzel
Vitamin K 2.8µg 3.6µg Spelt
Tryptophan 0.097mg 0.132mg Spelt
Threonine 0.25mg 0.443mg Spelt
Isoleucine 0.407mg 0.552mg Spelt
Leucine 0.757mg 1.07mg Spelt
Lysine 0.257mg 0.409mg Spelt
Methionine 0.177mg 0.258mg Spelt
Phenylalanine 0.52mg 0.737mg Spelt
Valine 0.48mg 0.681mg Spelt
Histidine 0.22mg 0.36mg Spelt
Trans Fat 0.004g Spelt
Saturated Fat 0.391g 0.406g Pretzel
Monounsaturated Fat 0.727g 0.445g Pretzel
Polyunsaturated fat 1.291g 1.258g Pretzel
Omega-6 - Linoleic acid 1.223g Pretzel
Omega-6 - Gamma-linoleic acid 0.001g 0g Pretzel
Omega-3 - ALA 0.063g 0.065g Spelt

Which food is preferable for your diet?

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

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
35%
Spelt
Minerals Daily Need Coverage Score
67%
Pretzel
119%
Spelt

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 1232mg)
Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 20)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2.4)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Pretzel
Pretzel is lower in Sugar (difference - 4.61g)
Which food is lower in Saturated Fat?
Pretzel
Pretzel is lower in Saturated Fat (difference - 0.015g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.