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  6. Pretzel vs. Tuna salad

Pretzel vs. Tuna salad — In-Depth Nutrition Comparison

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A recap on differences between Pretzel and Tuna salad

  • Pretzel is higher in Iron, Manganese, Folate, Vitamin B1, Vitamin B2, and Fiber, yet Tuna salad is higher in Selenium, Vitamin B12, and Vitamin B3.
  • Tuna salad covers your daily Selenium needs 67% more than Pretzel.
  • The amount of Sodium in Tuna salad is lower.

Food varieties used in this article are Snacks, pretzels, hard, plain, salted and Fish, tuna salad.

Infographic

Pretzel vs Tuna salad 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
Pretzel
7
:
3
Tuna salad
Tuna salad
Contains more Calcium +58.8%
Contains more Iron +358%
Contains more Magnesium +52.6%
Contains more Potassium +25.3%
Contains more Zinc +85.7%
Contains more Manganese +2437.5%
Contains more Phosphorus +39.1%
Contains less Sodium -67.6%
Contains more Selenium +836.4%
Equal in Copper - 0.145
Pretzel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 172% 21% 55% 20% 162% 29% 53% 133% 24%
Tuna salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 38% 14% 77% 16% 53% 16% 49% 6% 225%
Contains more Calcium +58.8%
Contains more Iron +358%
Contains more Magnesium +52.6%
Contains more Potassium +25.3%
Contains more Zinc +85.7%
Contains more Manganese +2437.5%
Contains more Phosphorus +39.1%
Contains less Sodium -67.6%
Contains more Selenium +836.4%
Equal in Copper - 0.145

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
Pretzel
7
:
5
Tuna salad
Tuna salad
Contains more Vitamin B1 +1267.7%
Contains more Vitamin B2 +374.3%
Contains more Vitamin B5 +23.8%
Contains more Folate +1975%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +27.1%
Contains more Vitamin B12 +∞%
Equal in Vitamin C - 2.2
Equal in Vitamin B6 - 0.081
Pretzel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 10% 0% 7% 106% 77% 99% 20% 18% 125% 0% 7%
Tuna salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 8% 8% 17% 126% 16% 19% 6% 150% 0%
Contains more Vitamin B1 +1267.7%
Contains more Vitamin B2 +374.3%
Contains more Vitamin B5 +23.8%
Contains more Folate +1975%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +27.1%
Contains more Vitamin B12 +∞%
Equal in Vitamin C - 2.2
Equal in Vitamin B6 - 0.081

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pretzel
Pretzel
2
:
3
Tuna salad
Tuna salad
Contains more Carbs +754.3%
Contains more Other +64.8%
Contains more Protein +59.8%
Contains more Fats +216%
Contains more Water +1917.9%
Pretzel
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
Tuna salad
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more Carbs +754.3%
Contains more Other +64.8%
Contains more Protein +59.8%
Contains more Fats +216%
Contains more Water +1917.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pretzel
Pretzel
1
:
2
Tuna salad
Tuna salad
Contains less Saturated Fat -74.7%
Contains more Monounsaturated Fat +297.1%
Contains more Polyunsaturated fat +219.3%
Pretzel
16% 30% 54%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g
Tuna salad
18% 34% 48%
Saturated Fat: 1.544 g
Monounsaturated Fat: 2.887 g
Polyunsaturated fat: 4.122 g
Contains less Saturated Fat -74.7%
Contains more Monounsaturated Fat +297.1%
Contains more Polyunsaturated fat +219.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pretzel Tuna salad Opinion
Net carbs 76.99g 9.41g Pretzel
Protein 10.04g 16.04g Tuna salad
Fats 2.93g 9.26g Tuna salad
Carbs 80.39g 9.41g Pretzel
Calories 384kcal 187kcal Pretzel
Starch 72.58g Pretzel
Fructose 0.31g Pretzel
Sugar 2.21g Tuna salad
Fiber 3.4g 0g Pretzel
Calcium 27mg 17mg Pretzel
Iron 4.58mg 1mg Pretzel
Magnesium 29mg 19mg Pretzel
Phosphorus 128mg 178mg Tuna salad
Potassium 223mg 178mg Pretzel
Sodium 1240mg 402mg Tuna salad
Zinc 1.04mg 0.56mg Pretzel
Copper 0.156mg 0.145mg Pretzel
Manganese 1.015mg 0.04mg Pretzel
Selenium 4.4µg 41.2µg Tuna salad
Vitamin A 0IU 97IU Tuna salad
Vitamin A RAE 0µg 24µg Tuna salad
Vitamin E 0.47mg Pretzel
Vitamin C 2.1mg 2.2mg Tuna salad
Vitamin B1 0.424mg 0.031mg Pretzel
Vitamin B2 0.332mg 0.07mg Pretzel
Vitamin B3 5.27mg 6.7mg Tuna salad
Vitamin B5 0.322mg 0.26mg Pretzel
Vitamin B6 0.074mg 0.081mg Tuna salad
Folate 166µg 8µg Pretzel
Vitamin B12 0µg 1.2µg Tuna salad
Vitamin K 2.8µg Pretzel
Tryptophan 0.097mg 0.18mg Tuna salad
Threonine 0.25mg 0.701mg Tuna salad
Isoleucine 0.407mg 0.739mg Tuna salad
Leucine 0.757mg 1.293mg Tuna salad
Lysine 0.257mg 1.457mg Tuna salad
Methionine 0.177mg 0.47mg Tuna salad
Phenylalanine 0.52mg 0.626mg Tuna salad
Valine 0.48mg 0.824mg Tuna salad
Histidine 0.22mg 0.467mg Tuna salad
Cholesterol 0mg 13mg Pretzel
Trans Fat 0.004g Tuna salad
Saturated Fat 0.391g 1.544g Pretzel
Omega-3 - DHA 0g 0.055g Tuna salad
Omega-3 - EPA 0g 0.014g Tuna salad
Monounsaturated Fat 0.727g 2.887g Tuna salad
Polyunsaturated fat 1.291g 4.122g Tuna salad
Omega-6 - Linoleic acid 1.223g Pretzel
Omega-6 - Gamma-linoleic acid 0.001g Pretzel
Omega-3 - ALA 0.063g Pretzel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pretzel Tuna salad
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
39%
Pretzel
29%
Tuna salad
Minerals Daily Need Coverage Score
67%
Pretzel
49%
Tuna salad

Comparison summary

Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 2.21g)
Which food contains less Sodium?
Tuna salad
Tuna salad contains less Sodium (difference - 838mg)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 83)
Which food is cheaper?
Tuna salad
Tuna salad is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Pretzel
Pretzel is lower in Cholesterol (difference - 13mg)
Which food is lower in Saturated Fat?
Pretzel
Pretzel is lower in Saturated Fat (difference - 1.153g)
Which food is richer in minerals?
Pretzel
Pretzel is relatively richer in minerals
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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.