Pretzel vs. Steak — In-Depth Nutrition Comparison
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The main differences between pretzel and steak
- Pretzel is richer in folate, vitamin B1, and iron, yet steak is richer in vitamin B12, selenium, zinc, and vitamin B6.
- Daily need coverage for vitamin B12 for steak is 92% higher.
- Pretzel contains 28 times more folate than steak. Pretzel contains 166µg of folate, while steak contains 6µg.
- Steak contains less sodium.
- Steak has a lower glycemic index than pretzel.
Food types used in this article are Snacks, pretzels, hard, plain, salted and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.
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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 | +26.1% |
| Contains more CalciumCalcium | +125% |
| Contains more IronIron | +90.8% |
| Contains more CopperCopper | +83.5% |
| Contains more ManganeseManganese | +∞% |
| Contains more PotassiumPotassium | +25.1% |
| Contains more ZincZinc | +509.6% |
| Contains more PhosphorusPhosphorus | +27.3% |
| Contains less SodiumSodium | -95.3% |
| Contains more SeleniumSelenium | +622.7% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +473% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +75% |
| Contains more FolateFolate | +2666.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B6Vitamin B6 | +575.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 2.2µg | 92% |
| Sodium | 1240mg | 58mg | 51% |
| Selenium | 4.4µg | 31.8µg | 50% |
| Zinc | 1.04mg | 6.34mg | 48% |
| Manganese | 1.015mg | 44% | |
| Folate | 166µg | 6µg | 40% |
| Saturated fat | 0.391g | 8.443g | 37% |
| Vitamin B6 | 0.074mg | 0.5mg | 33% |
| Starch | 72.58g | 30% | |
| Protein | 10.04g | 24.85g | 30% |
| Vitamin B1 | 0.424mg | 0.074mg | 29% |
| Carbs | 80.39g | 0g | 27% |
| Iron | 4.58mg | 2.4mg | 27% |
| Cholesterol | 0mg | 78mg | 26% |
| Fats | 2.93g | 19.02g | 25% |
| Monounsaturated fat | 0.727g | 9.171g | 21% |
| Fiber | 3.4g | 0g | 14% |
| Copper | 0.156mg | 0.085mg | 8% |
| Calories | 384kcal | 271kcal | 6% |
| Vitamin B5 | 0.322mg | 6% | |
| Phosphorus | 128mg | 163mg | 5% |
| Choline | 29.5mg | 5% | |
| Vitamin E | 0.47mg | 3% | |
| Polyunsaturated fat | 1.291g | 0.896g | 3% |
| Potassium | 223mg | 279mg | 2% |
| Calcium | 27mg | 12mg | 2% |
| Vitamin B2 | 0.332mg | 0.301mg | 2% |
| Vitamin C | 2.1mg | 0mg | 2% |
| Vitamin K | 2.8µg | 1.6µg | 1% |
| Vitamin B3 | 5.27mg | 5.149mg | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Vitamin A | 0µg | 7µg | 1% |
| Magnesium | 29mg | 23mg | 1% |
| Vitamin D | 0IU | 6IU | 1% |
| Net carbs | 76.99g | 0g | N/A |
| Sugar | 2.21g | 0g | N/A |
| Trans fat | 0.004g | N/A | |
| Tryptophan | 0.097mg | 0.278mg | 0% |
| Threonine | 0.25mg | 1.171mg | 0% |
| Isoleucine | 0.407mg | 1.157mg | 0% |
| Leucine | 0.757mg | 2.142mg | 0% |
| Lysine | 0.257mg | 2.38mg | 0% |
| Methionine | 0.177mg | 0.672mg | 0% |
| Phenylalanine | 0.52mg | 0.997mg | 0% |
| Valine | 0.48mg | 1.242mg | 0% |
| Histidine | 0.22mg | 0.931mg | 0% |
| Fructose | 0.31g | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.063g | N/A | |
| Omega-3 - DPA | 0g | 0.013g | 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 CarbsCarbs | +∞% |
| Contains more OtherOther | +550% |
| Contains more ProteinProtein | +147.5% |
| Contains more FatsFats | +549.1% |
| Contains more WaterWater | +1676% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -95.4% |
| Contains more Poly. FatPolyunsaturated fat | +44.1% |
| Contains more Mono. FatMonounsaturated fat | +1161.5% |
