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Pretzel vs. Veggie burger — In-Depth Nutrition Comparison

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The main differences between pretzel and veggie burgers

  • Pretzel is richer in iron, folate, and vitamin B3, yet veggie burgers are richer in vitamin B1, vitamin B12, selenium, vitamin B6, phosphorus, and calcium.
  • Daily need coverage for vitamin B1 for veggie burgers is 186% higher.
  • Pretzel contains 2 times more sodium than veggie burgers. Pretzel contains 1240mg of sodium, while veggie burgers contain 569mg.
  • Veggie burgers have a lower glycemic index than pretzel.

Food types used in this article are Snacks, pretzels, hard, plain, salted and Veggie burgers or soyburgers, unprepared.

Infographic

Pretzel vs Veggie burger 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.
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 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
Contains more IronIron +90%
Contains more MagnesiumMagnesium +93.1%
Contains more CalciumCalcium +403.7%
Contains more PotassiumPotassium +49.3%
Contains more CopperCopper +28.2%
Contains more ZincZinc +21.2%
Contains more PhosphorusPhosphorus +60.9%
Contains less SodiumSodium -54.1%
Contains more SeleniumSelenium +413.6%
~equal in Manganese ~0.951mg

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 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
Contains more Vitamin EVitamin E +104.3%
Contains more Vitamin B2Vitamin B2 +36.1%
Contains more Vitamin B3Vitamin B3 +40.4%
Contains more Vitamin B5Vitamin B5 +11.4%
Contains more FolateFolate +33.9%
Contains more CholineCholine +52.1%
Contains more Vitamin CVitamin C +114.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +525.2%
Contains more Vitamin B6Vitamin B6 +309.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +50%
~equal in Vitamin D ~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
16% 6% 14% 61% 3%
Protein: 15.7 g
Fats: 6.3 g
Carbs: 14.27 g
Water: 61.21 g
Other: 2.52 g
Contains more CarbsCarbs +463.3%
Contains more OtherOther +39.3%
Contains more ProteinProtein +56.4%
Contains more FatsFats +115%
Contains more WaterWater +1855.6%

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
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 g
Contains less Sat. FatSaturated fat -72.8%
Contains more Mono. FatMonounsaturated fat +144.6%
Contains more Poly. FatPolyunsaturated fat +56.7%

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
84% 9% 4% 2%
Starch: 5.78 g
Sucrose: 0.62 g
Glucose: 0.26 g
Fructose: 0.13 g
Lactose: 0.06 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +1155.7%
Contains more GlucoseGlucose +165.4%
Contains more FructoseFructose +138.5%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
Contains more LactoseLactose +∞%
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pretzel Veggie burger DV% diff.
Vitamin B1 0.424mg 2.651mg 186%
Vitamin B12 0µg 2.01µg 84%
Selenium 4.4µg 22.6µg 33%
Sodium 1240mg 569mg 29%
Starch 72.58g 5.78g 27%
Iron 4.58mg 2.41mg 27%
Carbs 80.39g 14.27g 22%
Vitamin B6 0.074mg 0.303mg 18%
Folate 166µg 124µg 11%
Protein 10.04g 15.7g 11%
Calcium 27mg 136mg 11%
Phosphorus 128mg 206mg 11%
Calories 384kcal 177kcal 10%
Vitamin B3 5.27mg 3.753mg 9%
Vitamin B2 0.332mg 0.244mg 7%
Magnesium 29mg 56mg 6%
Fiber 3.4g 4.9g 6%
Polyunsaturated fat 1.291g 2.023g 5%
Saturated fat 0.391g 1.44g 5%
Copper 0.156mg 0.2mg 5%
Fats 2.93g 6.3g 5%
Vitamin C 2.1mg 4.5mg 3%
Monounsaturated fat 0.727g 1.778g 3%
Manganese 1.015mg 0.951mg 3%
Potassium 223mg 333mg 3%
Zinc 1.04mg 1.26mg 2%
Choline 29.5mg 19.4mg 2%
Cholesterol 0mg 5mg 2%
Vitamin E 0.47mg 0.23mg 2%
Vitamin K 2.8µg 4.2µg 1%
Vitamin B5 0.322mg 0.289mg 1%
Net carbs 76.99g 9.37g N/A
Sugar 2.21g 1.07g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0.004g N/A
Tryptophan 0.097mg 0.162mg 0%
Threonine 0.25mg 0.605mg 0%
Isoleucine 0.407mg 0.78mg 0%
Leucine 0.757mg 1.399mg 0%
Lysine 0.257mg 1.004mg 0%
Methionine 0.177mg 0.291mg 0%
Phenylalanine 0.52mg 0.885mg 0%
Valine 0.48mg 0.89mg 0%
Histidine 0.22mg 0.465mg 0%
Fructose 0.31g 0.13g 0%
Omega-3 - ALA 0.063g 0.081g N/A
Omega-6 - Gamma-linoleic acid 0.001g 0g 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 Veggie burger
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
97%
Veggie burger
Minerals Daily Need Coverage Score
67%
Pretzel
71%
Veggie burger

Comparison summary

Which food is lower in Sugar?
Veggie burger
Veggie burger is lower in Sugar (difference - 1.14g)
Which food contains less Sodium?
Veggie burger
Veggie burger contains less Sodium (difference - 671mg)
Which food is lower in glycemic index?
Veggie burger
Veggie burger is lower in glycemic index (difference - 24)
Which food is cheaper?
Veggie burger
Veggie burger is cheaper (difference - $2.4)
Which food is richer in minerals?
Veggie burger
Veggie burger is relatively richer in minerals
Which food is lower in Cholesterol?
Pretzel
Pretzel is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated fat?
Pretzel
Pretzel is lower in Saturated fat (difference - 1.049g)
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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.