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Pretzel vs. Sunflower seeds — In-Depth Nutrition Comparison

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Summary of differences between pretzel and sunflower seeds

  • Pretzel has less vitamin E, copper, vitamin B6, selenium, vitamin B1, phosphorus, magnesium, manganese, and zinc than sunflower seeds.
  • Sunflower seeds cover your daily need for vitamin E, 231% more than pretzel.
  • Pretzel has 138 times more sodium than sunflower seeds. While pretzel has 1240mg of sodium, sunflower seeds have only 9mg.
  • The glycemic index of pretzel is higher.

These are the specific foods used in this comparison Snacks, pretzels, hard, plain, salted and Seeds, sunflower seed kernels, dried.

Infographic

Pretzel vs Sunflower seeds 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more MagnesiumMagnesium +1020.7%
Contains more CalciumCalcium +188.9%
Contains more PotassiumPotassium +189.2%
Contains more IronIron +14.6%
Contains more CopperCopper +1053.8%
Contains more ZincZinc +380.8%
Contains more PhosphorusPhosphorus +415.6%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +92.1%
Contains more SeleniumSelenium +1104.5%

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.
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%
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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +7383%
Contains more Vitamin B1Vitamin B1 +249.1%
Contains more Vitamin B3Vitamin B3 +58.2%
Contains more Vitamin B5Vitamin B5 +250.9%
Contains more Vitamin B6Vitamin B6 +1717.6%
Contains more FolateFolate +36.7%
Contains more CholineCholine +86.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.355mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pretzel Sunflower seeds DV% diff.
Vitamin E 0.47mg 35.17mg 231%
Copper 0.156mg 1.8mg 183%
Polyunsaturated fat 1.291g 23.137g 146%
Vitamin B6 0.074mg 1.345mg 98%
Vitamin B1 0.424mg 1.48mg 88%
Selenium 4.4µg 53µg 88%
Phosphorus 128mg 660mg 76%
Fats 2.93g 51.46g 75%
Magnesium 29mg 325mg 70%
Sodium 1240mg 9mg 54%
Monounsaturated fat 0.727g 18.528g 45%
Manganese 1.015mg 1.95mg 41%
Zinc 1.04mg 5mg 36%
Starch 72.58g 30%
Fiber 3.4g 8.6g 21%
Protein 10.04g 20.78g 21%
Carbs 80.39g 20g 20%
Vitamin B3 5.27mg 8.335mg 19%
Saturated fat 0.391g 4.455g 18%
Vitamin B5 0.322mg 1.13mg 16%
Folate 166µg 227µg 15%
Potassium 223mg 645mg 12%
Calories 384kcal 584kcal 10%
Iron 4.58mg 5.25mg 8%
Choline 29.5mg 55.1mg 5%
Calcium 27mg 78mg 5%
Vitamin B2 0.332mg 0.355mg 2%
Vitamin K 2.8µg 0µg 2%
Vitamin C 2.1mg 1.4mg 1%
Net carbs 76.99g 11.4g N/A
Sugar 2.21g 2.62g N/A
Vitamin A 0µg 3µg 0%
Trans fat 0.004g N/A
Tryptophan 0.097mg 0.348mg 0%
Threonine 0.25mg 0.928mg 0%
Isoleucine 0.407mg 1.139mg 0%
Leucine 0.757mg 1.659mg 0%
Lysine 0.257mg 0.937mg 0%
Methionine 0.177mg 0.494mg 0%
Phenylalanine 0.52mg 1.169mg 0%
Valine 0.48mg 1.315mg 0%
Histidine 0.22mg 0.632mg 0%
Fructose 0.31g 0%
Omega-3 - EPA 0g 0.014g N/A
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
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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more CarbsCarbs +302%
Contains more OtherOther +15.8%
Contains more ProteinProtein +107%
Contains more FatsFats +1656.3%
Contains more WaterWater +51.1%

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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -91.2%
Contains more Mono. FatMonounsaturated fat +2448.6%
Contains more Poly. FatPolyunsaturated fat +1692.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.