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Pretzel vs. Table salt — In-Depth Nutrition Comparison

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The main differences between Pretzel and Table salt

  • Pretzel is richer than Table salt in Iron, Folate, Manganese, Vitamin B1, Vitamin B3, Vitamin B2, Phosphorus, Copper, and Fiber.
  • Daily need coverage for Sodium from Table salt is 1631% higher.
  • Pretzel contains less Sodium.

Food types used in this article are Snacks, pretzels, hard, plain, salted and Salt, table.

Infographic

Pretzel vs Table salt 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
10
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 0.71% 7.2% 0.71% 12% 10% 2.7% 0% 5055% 13% 0.55%
Contains more MagnesiumMagnesium +2800%
Contains more CalciumCalcium +12.5%
Contains more PotassiumPotassium +2687.5%
Contains more IronIron +1287.9%
Contains more CopperCopper +420%
Contains more ZincZinc +940%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +915%
Contains more SeleniumSelenium +4300%

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
10
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +1465%
Contains more OtherOther +2743.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pretzel Table salt
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pretzel Table salt Opinion
Calories 384kcal 0kcal Pretzel
Protein 10.04g 0g Pretzel
Fats 2.93g 0g Pretzel
Vitamin C 2.1mg 0mg Pretzel
Net carbs 76.99g 0g Pretzel
Carbs 80.39g 0g Pretzel
Magnesium 29mg 1mg Pretzel
Calcium 27mg 24mg Pretzel
Potassium 223mg 8mg Pretzel
Iron 4.58mg 0.33mg Pretzel
Sugar 2.21g 0g Table salt
Fiber 3.4g 0g Pretzel
Copper 0.156mg 0.03mg Pretzel
Zinc 1.04mg 0.1mg Pretzel
Starch 72.58g Pretzel
Phosphorus 128mg 0mg Pretzel
Sodium 1240mg 38758mg Pretzel
Vitamin E 0.47mg 0mg Pretzel
Manganese 1.015mg 0.1mg Pretzel
Selenium 4.4µg 0.1µg Pretzel
Vitamin B1 0.424mg 0mg Pretzel
Vitamin B2 0.332mg 0mg Pretzel
Vitamin B3 5.27mg 0mg Pretzel
Vitamin B5 0.322mg 0mg Pretzel
Vitamin B6 0.074mg 0mg Pretzel
Vitamin K 2.8µg 0µg Pretzel
Folate 166µg 0µg Pretzel
Trans Fat 0.004g 0g Table salt
Choline 29.5mg 0mg Pretzel
Saturated Fat 0.391g 0g Table salt
Monounsaturated Fat 0.727g 0g Pretzel
Polyunsaturated fat 1.291g 0g Pretzel
Tryptophan 0.097mg 0mg Pretzel
Threonine 0.25mg 0mg Pretzel
Isoleucine 0.407mg 0mg Pretzel
Leucine 0.757mg 0mg Pretzel
Lysine 0.257mg 0mg Pretzel
Methionine 0.177mg 0mg Pretzel
Phenylalanine 0.52mg 0mg Pretzel
Valine 0.48mg 0mg Pretzel
Histidine 0.22mg 0mg Pretzel
Fructose 0.31g Pretzel
Omega-3 - ALA 0.063g Pretzel
Omega-6 - Gamma-linoleic acid 0.001g Pretzel
Omega-6 - Linoleic acid 1.223g Pretzel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pretzel Table salt
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
0%
Table salt
Minerals Daily Need Coverage Score
67%
Pretzel
510%
Table salt

Comparison summary

Which food is lower in Sugar?
Table salt
Table salt is lower in Sugar (difference - 2.21g)
Which food is lower in Saturated Fat?
Table salt
Table salt is lower in Saturated Fat (difference - 0.391g)
Which food is lower in glycemic index?
Table salt
Table salt is lower in glycemic index (difference - 83)
Which food is cheaper?
Table salt
Table salt is cheaper (difference - $2.3)
Which food contains less Sodium?
Pretzel
Pretzel contains less Sodium (difference - 37518mg)
Which food is richer in minerals?
Pretzel
Pretzel is relatively richer in minerals
Which food is richer in vitamins?
Pretzel
Pretzel is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.