Pretzel vs. Wafer — In-Depth Nutrition Comparison
Compare
The main differences between Pretzel and Wafer
- Pretzel is richer in Folate, Vitamin B1, Vitamin B3, Manganese, Iron, and Vitamin B2, yet Wafer is richer in Copper, and Magnesium.
- Daily need coverage for Copper from Wafer is 34% higher.
- Pretzel contains 4 times more Folate than Wafer. Pretzel contains 166µg of Folate, while Wafer contains 47µg.
- Wafer contains less Sodium.
Food types used in this article are Snacks, pretzels, hard, plain, salted and Cookies, chocolate wafers.
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.
Contains
more
Iron
+14.2%
Contains
more
Manganese
+45.8%
Contains
more
Calcium
+14.8%
Contains
more
Magnesium
+82.8%
Contains
less
Sodium
-53.2%
Contains
more
Copper
+196.8%
Contains
more
Selenium
+29.5%
Equal in Phosphorus - 132
Equal in Potassium - 210
Equal in Zinc - 1.09
Contains
more
Iron
+14.2%
Contains
more
Manganese
+45.8%
Contains
more
Calcium
+14.8%
Contains
more
Magnesium
+82.8%
Contains
less
Sodium
-53.2%
Contains
more
Copper
+196.8%
Contains
more
Selenium
+29.5%
Equal in Phosphorus - 132
Equal in Potassium - 210
Equal in Zinc - 1.09
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.
7
4
Contains
more
Vitamin C
+∞%
Contains
more
Vitamin B1
+108.9%
Contains
more
Vitamin B2
+24.8%
Contains
more
Vitamin B3
+84.4%
Contains
more
Vitamin B6
+45.1%
Contains
more
Folate
+253.2%
Contains
more
Vitamin K
+16.7%
Contains
more
Vitamin A
+∞%
Contains
more
Vitamin E
+53.2%
Contains
more
Vitamin B5
+18.3%
Contains
more
Vitamin B12
+∞%
Contains
more
Vitamin C
+∞%
Contains
more
Vitamin B1
+108.9%
Contains
more
Vitamin B2
+24.8%
Contains
more
Vitamin B3
+84.4%
Contains
more
Vitamin B6
+45.1%
Contains
more
Folate
+253.2%
Contains
more
Vitamin K
+16.7%
Contains
more
Vitamin A
+∞%
Contains
more
Vitamin E
+53.2%
Contains
more
Vitamin B5
+18.3%
Contains
more
Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Protein
+52.1%
Contains
more
Carbs
+10.6%
Contains
more
Other
+75.5%
Contains
more
Fats
+384.6%
Contains
more
Water
+43.8%
Equal in Carbs - 72.7
Contains
more
Protein
+52.1%
Contains
more
Carbs
+10.6%
Contains
more
Other
+75.5%
Contains
more
Fats
+384.6%
Contains
more
Water
+43.8%
Equal in Carbs - 72.7
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-90.8%
Contains
more
Monounsaturated Fat
+569.2%
Contains
more
Polyunsaturated fat
+221.7%
Contains
less
Saturated Fat
-90.8%
Contains
more
Monounsaturated Fat
+569.2%
Contains
more
Polyunsaturated fat
+221.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lower in Sodium | |||
Lower in Glycemic Index | |||
Lower in price | |||
Lower in Sugar | |||
Lower in Cholesterol | |||
Lower in Saturated Fat | |||
Rich in minerals | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Net carbs | 76.99g | 69.3g | |
Protein | 10.04g | 6.6g | |
Fats | 2.93g | 14.2g | |
Carbs | 80.39g | 72.7g | |
Calories | 384kcal | 433kcal | |
Starch | 72.58g | ||
Fructose | 0.31g | ||
Sugar | 2.21g | 37.43g | |
Fiber | 3.4g | 3.4g | |
Calcium | 27mg | 31mg | |
Iron | 4.58mg | 4.01mg | |
Magnesium | 29mg | 53mg | |
Phosphorus | 128mg | 132mg | |
Potassium | 223mg | 210mg | |
Sodium | 1240mg | 580mg | |
Zinc | 1.04mg | 1.09mg | |
Copper | 0.156mg | 0.463mg | |
Manganese | 1.015mg | 0.696mg | |
Selenium | 4.4µg | 5.7µg | |
Vitamin A | 0IU | 10IU | |
Vitamin A RAE | 0µg | 3µg | |
Vitamin E | 0.47mg | 0.72mg | |
Vitamin C | 2.1mg | 0mg | |
Vitamin B1 | 0.424mg | 0.203mg | |
Vitamin B2 | 0.332mg | 0.266mg | |
Vitamin B3 | 5.27mg | 2.858mg | |
Vitamin B5 | 0.322mg | 0.381mg | |
Vitamin B6 | 0.074mg | 0.051mg | |
Folate | 166µg | 47µg | |
Vitamin B12 | 0µg | 0.09µg | |
Vitamin K | 2.8µg | 2.4µg | |
Tryptophan | 0.097mg | 0.096mg | |
Threonine | 0.25mg | 0.22mg | |
Isoleucine | 0.407mg | 0.261mg | |
Leucine | 0.757mg | 0.447mg | |
Lysine | 0.257mg | 0.281mg | |
Methionine | 0.177mg | 0.105mg | |
Phenylalanine | 0.52mg | 0.308mg | |
Valine | 0.48mg | 0.323mg | |
Histidine | 0.22mg | 0.128mg | |
Cholesterol | 0mg | 2mg | |
Trans Fat | 0.004g | ||
Saturated Fat | 0.391g | 4.241g | |
Omega-3 - DHA | 0g | 0.002g | |
Omega-3 - EPA | 0g | 0.003g | |
Monounsaturated Fat | 0.727g | 4.865g | |
Polyunsaturated fat | 1.291g | 4.153g | |
Omega-6 - Linoleic acid | 1.223g | ||
Omega-6 - Gamma-linoleic acid | 0.001g | ||
Omega-3 - ALA | 0.063g |
Which food is preferable for your diet?
is better in case of low diet
Low Fats diet | ||
Low Carbs diet | ||
Low Calories diet | ||
Low Glycemic Index diet |
People also compare
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%
22%
Minerals Daily Need Coverage Score
67%
65%
Comparison summary
Which food contains less Sodium?
Wafer contains less Sodium (difference - 660mg)
Which food is lower in glycemic index?
Wafer is lower in glycemic index (difference - 22)
Which food is cheaper?
Wafer is cheaper (difference - $2.4)
Which food is lower in Sugar?
Pretzel is lower in Sugar (difference - 35.22g)
Which food is lower in Cholesterol?
Pretzel is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Pretzel is lower in Saturated Fat (difference - 3.85g)
Which food is richer in minerals?
?
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.
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.