Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Sweets
  4. Pretzel
  5. Compare
  6. Pretzel vs. Spinach raw

Pretzel vs. Spinach raw — In-Depth Nutrition Comparison

Compare

The main differences between Pretzel and Spinach raw

  • Pretzel is richer in Vitamin B1, Vitamin B3, Iron, Phosphorus, and Vitamin B2, yet Spinach raw is richer in Vitamin K, Vitamin A RAE, Vitamin C, and Magnesium.
  • Daily need coverage for Vitamin K from Spinach raw is 400% higher.
  • Pretzel contains 16 times more Sodium than Spinach raw. Pretzel contains 1240mg of Sodium, while Spinach raw contains 79mg.

Food types used in this article are Snacks, pretzels, hard, plain, salted and Spinach, raw.

Infographic

Pretzel vs Spinach raw 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.
Pretzel
Pretzel
6
:
4
Spinach raw
Spinach raw
Contains more Iron +69%
Contains more Phosphorus +161.2%
Contains more Zinc +96.2%
Contains more Copper +20%
Contains more Manganese +13.2%
Contains more Selenium +340%
Contains more Calcium +266.7%
Contains more Magnesium +172.4%
Contains more Potassium +150.2%
Contains less Sodium -93.6%
Pretzel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 172% 21% 55% 20% 162% 29% 53% 133% 24%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains more Iron +69%
Contains more Phosphorus +161.2%
Contains more Zinc +96.2%
Contains more Copper +20%
Contains more Manganese +13.2%
Contains more Selenium +340%
Contains more Calcium +266.7%
Contains more Magnesium +172.4%
Contains more Potassium +150.2%
Contains less Sodium -93.6%

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
Pretzel
4
:
6
Spinach raw
Spinach raw
Contains more Vitamin B1 +443.6%
Contains more Vitamin B2 +75.7%
Contains more Vitamin B3 +627.9%
Contains more Vitamin B5 +395.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +331.9%
Contains more Vitamin C +1238.1%
Contains more Vitamin B6 +163.5%
Contains more Folate +16.9%
Contains more Vitamin K +17146.4%
Pretzel
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%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Contains more Vitamin B1 +443.6%
Contains more Vitamin B2 +75.7%
Contains more Vitamin B3 +627.9%
Contains more Vitamin B5 +395.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +331.9%
Contains more Vitamin C +1238.1%
Contains more Vitamin B6 +163.5%
Contains more Folate +16.9%
Contains more Vitamin K +17146.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pretzel
Pretzel
4
:
1
Spinach raw
Spinach raw
Contains more Protein +251%
Contains more Fats +651.3%
Contains more Carbs +2114.6%
Contains more Other +104.1%
Contains more Water +2820.1%
Pretzel
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
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more Protein +251%
Contains more Fats +651.3%
Contains more Carbs +2114.6%
Contains more Other +104.1%
Contains more Water +2820.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pretzel
Pretzel
2
:
1
Spinach raw
Spinach raw
Contains more Monounsaturated Fat +7170%
Contains more Polyunsaturated fat +682.4%
Contains less Saturated Fat -83.9%
Pretzel
16% 30% 54%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains more Monounsaturated Fat +7170%
Contains more Polyunsaturated fat +682.4%
Contains less Saturated Fat -83.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pretzel
Pretzel
4
:
2
Spinach raw
Spinach raw
Contains more Starch +∞%
Contains more Glucose +527.3%
Contains more Fructose +106.7%
Contains more Maltose +∞%
Contains more Sucrose +∞%
Contains more Galactose +∞%
Pretzel
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
Spinach raw
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more Starch +∞%
Contains more Glucose +527.3%
Contains more Fructose +106.7%
Contains more Maltose +∞%
Contains more Sucrose +∞%
Contains more Galactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pretzel Spinach raw
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pretzel Spinach raw Opinion
Net carbs 76.99g 1.43g Pretzel
Protein 10.04g 2.86g Pretzel
Fats 2.93g 0.39g Pretzel
Carbs 80.39g 3.63g Pretzel
Calories 384kcal 23kcal Pretzel
Starch 72.58g Pretzel
Fructose 0.31g 0.15g Pretzel
Sugar 2.21g 0.42g Spinach raw
Fiber 3.4g 2.2g Pretzel
Calcium 27mg 99mg Spinach raw
Iron 4.58mg 2.71mg Pretzel
Magnesium 29mg 79mg Spinach raw
Phosphorus 128mg 49mg Pretzel
Potassium 223mg 558mg Spinach raw
Sodium 1240mg 79mg Spinach raw
Zinc 1.04mg 0.53mg Pretzel
Copper 0.156mg 0.13mg Pretzel
Manganese 1.015mg 0.897mg Pretzel
Selenium 4.4µg 1µg Pretzel
Vitamin A 0IU 9377IU Spinach raw
Vitamin A RAE 0µg 469µg Spinach raw
Vitamin E 0.47mg 2.03mg Spinach raw
Vitamin C 2.1mg 28.1mg Spinach raw
Vitamin B1 0.424mg 0.078mg Pretzel
Vitamin B2 0.332mg 0.189mg Pretzel
Vitamin B3 5.27mg 0.724mg Pretzel
Vitamin B5 0.322mg 0.065mg Pretzel
Vitamin B6 0.074mg 0.195mg Spinach raw
Folate 166µg 194µg Spinach raw
Vitamin K 2.8µg 482.9µg Spinach raw
Tryptophan 0.097mg 0.039mg Pretzel
Threonine 0.25mg 0.122mg Pretzel
Isoleucine 0.407mg 0.147mg Pretzel
Leucine 0.757mg 0.223mg Pretzel
Lysine 0.257mg 0.174mg Pretzel
Methionine 0.177mg 0.053mg Pretzel
Phenylalanine 0.52mg 0.129mg Pretzel
Valine 0.48mg 0.161mg Pretzel
Histidine 0.22mg 0.064mg Pretzel
Trans Fat 0.004g 0g Spinach raw
Saturated Fat 0.391g 0.063g Spinach raw
Monounsaturated Fat 0.727g 0.01g Pretzel
Polyunsaturated fat 1.291g 0.165g 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 Spinach raw
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
181%
Spinach raw
Minerals Daily Need Coverage Score
67%
Pretzel
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 1.79g)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 1161mg)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 0.328g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 51)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $2.2)
Which food is richer in minerals?
Pretzel
Pretzel is relatively richer in minerals
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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.