Pretzel vs. Spread — In-Depth Nutrition Comparison
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Significant differences between pretzel and spread
- Pretzel has more iron, manganese, folate, vitamin B3, vitamin B1, vitamin B2, and fiber; however, spread is richer in vitamin B12.
- Pretzel covers your daily iron needs 47% more than spread.
- Spread has 83 times less folate than pretzel. Pretzel has 166µg of folate, while spread has 2µg.
- Pretzel contains less saturated fat.
- Pretzel has a higher glycemic index. The glycemic index of pretzel is 83, while the glycemic index of spread is 0.
Specific food types used in this comparison are Snacks, pretzels, hard, plain, salted and Sandwich spread, pork, beef.
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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 | +262.5% |
| Contains more CalciumCalcium | +125% |
| Contains more PotassiumPotassium | +102.7% |
| Contains more IronIron | +479.7% |
| Contains more CopperCopper | +20% |
| Contains more PhosphorusPhosphorus | +116.9% |
| Contains more ManganeseManganese | +3803.8% |
| Contains less SodiumSodium | -18.3% |
| Contains more SeleniumSelenium | +120.5% |
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 | +146.5% |
| Contains more Vitamin B2Vitamin B2 | +147.8% |
| Contains more Vitamin B3Vitamin B3 | +204.6% |
| Contains more Vitamin KVitamin K | +75% |
| Contains more FolateFolate | +8200% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +270.2% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B5Vitamin B5 | +33.5% |
| Contains more Vitamin B6Vitamin B6 | +62.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +111.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 1.12µg | 47% |
| Iron | 4.58mg | 0.79mg | 47% |
| Manganese | 1.015mg | 0.026mg | 43% |
| Folate | 166µg | 2µg | 41% |
| Starch | 72.58g | 30% | |
| Saturated fat | 0.391g | 5.977g | 25% |
| Carbs | 80.39g | 11.94g | 23% |
| Fats | 2.93g | 17.34g | 22% |
| Vitamin B3 | 5.27mg | 1.73mg | 22% |
| Vitamin B1 | 0.424mg | 0.172mg | 21% |
| Monounsaturated fat | 0.727g | 7.584g | 17% |
| Vitamin B2 | 0.332mg | 0.134mg | 15% |
| Fiber | 3.4g | 0.2g | 13% |
| Cholesterol | 0mg | 38mg | 13% |
| Selenium | 4.4µg | 9.7µg | 10% |
| Phosphorus | 128mg | 59mg | 10% |
| Sodium | 1240mg | 1013mg | 10% |
| Vitamin E | 0.47mg | 1.74mg | 8% |
| Polyunsaturated fat | 1.291g | 2.565g | 8% |
| Calories | 384kcal | 235kcal | 7% |
| Choline | 29.5mg | 62.3mg | 6% |
| Protein | 10.04g | 7.66g | 5% |
| Magnesium | 29mg | 8mg | 5% |
| Vitamin B6 | 0.074mg | 0.12mg | 4% |
| Vitamin A | 0µg | 26µg | 3% |
| Copper | 0.156mg | 0.13mg | 3% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Potassium | 223mg | 110mg | 3% |
| Vitamin D | 0IU | 22IU | 3% |
| Vitamin C | 2.1mg | 0mg | 2% |
| Vitamin B5 | 0.322mg | 0.43mg | 2% |
| Calcium | 27mg | 12mg | 2% |
| Vitamin K | 2.8µg | 1.6µg | 1% |
| Net carbs | 76.99g | 11.74g | N/A |
| Sugar | 2.21g | 0g | N/A |
| Zinc | 1.04mg | 1.02mg | 0% |
| Trans fat | 0.004g | N/A | |
| Tryptophan | 0.097mg | 0.082mg | 0% |
| Threonine | 0.25mg | 0.334mg | 0% |
| Isoleucine | 0.407mg | 0.334mg | 0% |
| Leucine | 0.757mg | 0.6mg | 0% |
| Lysine | 0.257mg | 0.663mg | 0% |
| Methionine | 0.177mg | 0.196mg | 0% |
| Phenylalanine | 0.52mg | 0.301mg | 0% |
| Valine | 0.48mg | 0.356mg | 0% |
| Histidine | 0.22mg | 0.279mg | 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +31.1% |
| Contains more CarbsCarbs | +573.3% |
| Contains more OtherOther | +26.3% |
| Contains more FatsFats | +491.8% |
| Contains more WaterWater | +1825.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -93.5% |
| Contains more Mono. FatMonounsaturated fat | +943.2% |
| Contains more Poly. FatPolyunsaturated fat | +98.7% |