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Pretzel vs. Squid — In-Depth Nutrition Comparison

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What are the main differences between pretzel and squid?

  • Pretzel is richer in folate, manganese, and vitamin B1, while squid is higher in vitamin B12, selenium, vitamin B2, copper, iron, and phosphorus.
  • Squid's daily need coverage for vitamin B12 is 225% higher.
  • Squid has 25 times less vitamin B1 than pretzel. Pretzel has 0.424mg of vitamin B1, while squid has 0.017mg.

We used Snacks, pretzels, hard, plain, salted and Mollusks, cuttlefish, mixed species, cooked, moist heat types in this comparison.

Infographic

Pretzel vs Squid 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.
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%
Squid
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 489%
Contains more ManganeseManganese +385.6%
Contains more MagnesiumMagnesium +106.9%
Contains more CalciumCalcium +566.7%
Contains more PotassiumPotassium +185.7%
Contains more IronIron +136.7%
Contains more CopperCopper +539.7%
Contains more ZincZinc +232.7%
Contains more PhosphorusPhosphorus +353.1%
Contains less SodiumSodium -40%
Contains more SeleniumSelenium +1936.4%

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.
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%
Squid
6
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 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2394.1%
Contains more Vitamin B3Vitamin B3 +140.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +591.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +304.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +420.8%
Contains more Vitamin B5Vitamin B5 +179.5%
Contains more Vitamin B6Vitamin B6 +264.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

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
Squid
2
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Contains more FatsFats +109.3%
Contains more CarbsCarbs +4801.8%
Contains more ProteinProtein +223.5%
Contains more WaterWater +1852.7%
~equal in Other ~3.36g

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
Squid
1
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
Contains more Mono. FatMonounsaturated fat +348.8%
Contains more Poly. FatPolyunsaturated fat +381.7%
Contains less Sat. FatSaturated fat -39.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pretzel Squid DV% diff.
Vitamin B12 0µg 5.4µg 225%
Selenium 4.4µg 89.6µg 155%
Vitamin B2 0.332mg 1.729mg 107%
Copper 0.156mg 0.998mg 94%
Iron 4.58mg 10.84mg 78%
Cholesterol 0mg 224mg 75%
Phosphorus 128mg 580mg 65%
Protein 10.04g 32.48g 45%
Folate 166µg 24µg 36%
Manganese 1.015mg 0.209mg 35%
Vitamin B1 0.424mg 0.017mg 34%
Starch 72.58g 30%
Carbs 80.39g 1.64g 26%
Vitamin A 0µg 203µg 23%
Sodium 1240mg 744mg 22%
Zinc 1.04mg 3.46mg 22%
Vitamin B3 5.27mg 2.189mg 19%
Calcium 27mg 180mg 15%
Vitamin B6 0.074mg 0.27mg 15%
Fiber 3.4g 0g 14%
Potassium 223mg 637mg 12%
Vitamin B5 0.322mg 0.9mg 12%
Calories 384kcal 158kcal 11%
Magnesium 29mg 60mg 7%
Vitamin C 2.1mg 8.5mg 7%
Polyunsaturated fat 1.291g 0.268g 7%
Choline 29.5mg 5%
Vitamin E 0.47mg 3%
Vitamin K 2.8µg 2%
Fats 2.93g 1.4g 2%
Saturated fat 0.391g 0.236g 1%
Monounsaturated fat 0.727g 0.162g 1%
Net carbs 76.99g 1.64g N/A
Sugar 2.21g N/A
Trans fat 0.004g N/A
Tryptophan 0.097mg 0.364mg 0%
Threonine 0.25mg 1.398mg 0%
Isoleucine 0.407mg 1.414mg 0%
Leucine 0.757mg 2.287mg 0%
Lysine 0.257mg 2.427mg 0%
Methionine 0.177mg 0.733mg 0%
Phenylalanine 0.52mg 1.164mg 0%
Valine 0.48mg 1.419mg 0%
Histidine 0.22mg 0.624mg 0%
Fructose 0.31g 0%
Omega-3 - EPA 0g 0.078g N/A
Omega-3 - DHA 0g 0.132g N/A
Omega-3 - ALA 0.063g N/A
Omega-3 - DPA 0g 0.012g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Linoleic acid 1.223g N/A

Which food is preferable for your diet?

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

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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
104%
Squid
Minerals Daily Need Coverage Score
67%
Pretzel
185%
Squid

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 2.21g)
Which food contains less Sodium?
Squid
Squid contains less Sodium (difference - 496mg)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 0.155g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 83)
Which food is cheaper?
Squid
Squid is cheaper (difference - $2.4)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Pretzel
Pretzel is lower in Cholesterol (difference - 224mg)
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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.