Pretzel vs. Wafer — In-Depth Nutrition Comparison
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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 for 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.
- Wafer has a lower glycemic index than pretzel.
Food types used in this article are Snacks, pretzels, hard, plain, salted and Cookies, chocolate wafers.
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.
| Contains more IronIron | +14.2% |
| Contains more ManganeseManganese | +45.8% |
| Contains more MagnesiumMagnesium | +82.8% |
| Contains more CalciumCalcium | +14.8% |
| Contains more CopperCopper | +196.8% |
| Contains less SodiumSodium | -53.2% |
| Contains more SeleniumSelenium | +29.5% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +108.9% |
| Contains more Vitamin B2Vitamin B2 | +24.8% |
| Contains more Vitamin B3Vitamin B3 | +84.4% |
| Contains more Vitamin B6Vitamin B6 | +45.1% |
| Contains more Vitamin KVitamin K | +16.7% |
| Contains more FolateFolate | +253.2% |
| Contains more CholineCholine | +106.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +53.2% |
| Contains more Vitamin B5Vitamin B5 | +18.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.156mg | 0.463mg | 34% |
| Folate | 166µg | 47µg | 30% |
| Starch | 72.58g | 30% | |
| Sodium | 1240mg | 580mg | 29% |
| Polyunsaturated fat | 1.291g | 4.153g | 19% |
| Vitamin B1 | 0.424mg | 0.203mg | 18% |
| Saturated fat | 0.391g | 4.241g | 18% |
| Fats | 2.93g | 14.2g | 17% |
| Vitamin B3 | 5.27mg | 2.858mg | 15% |
| Manganese | 1.015mg | 0.696mg | 14% |
| Monounsaturated fat | 0.727g | 4.865g | 10% |
| Protein | 10.04g | 6.6g | 7% |
| Iron | 4.58mg | 4.01mg | 7% |
| Magnesium | 29mg | 53mg | 6% |
| Vitamin B2 | 0.332mg | 0.266mg | 5% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Choline | 29.5mg | 14.3mg | 3% |
| Carbs | 80.39g | 72.7g | 3% |
| Caffeine | 0mg | 10mg | 3% |
| Vitamin B6 | 0.074mg | 0.051mg | 2% |
| Vitamin E | 0.47mg | 0.72mg | 2% |
| Selenium | 4.4µg | 5.7µg | 2% |
| Vitamin C | 2.1mg | 0mg | 2% |
| Calories | 384kcal | 433kcal | 2% |
| Vitamin B5 | 0.322mg | 0.381mg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Phosphorus | 128mg | 132mg | 1% |
| Net carbs | 76.99g | 69.3g | N/A |
| Calcium | 27mg | 31mg | 0% |
| Potassium | 223mg | 210mg | 0% |
| Sugar | 2.21g | 37.43g | N/A |
| Fiber | 3.4g | 3.4g | 0% |
| Zinc | 1.04mg | 1.09mg | 0% |
| Vitamin A | 0µg | 3µg | 0% |
| Vitamin K | 2.8µg | 2.4µg | 0% |
| Trans fat | 0.004g | N/A | |
| Tryptophan | 0.097mg | 0.096mg | 0% |
| Threonine | 0.25mg | 0.22mg | 0% |
| Isoleucine | 0.407mg | 0.261mg | 0% |
| Leucine | 0.757mg | 0.447mg | 0% |
| Lysine | 0.257mg | 0.281mg | 0% |
| Methionine | 0.177mg | 0.105mg | 0% |
| Phenylalanine | 0.52mg | 0.308mg | 0% |
| Valine | 0.48mg | 0.323mg | 0% |
| Histidine | 0.22mg | 0.128mg | 0% |
| Fructose | 0.31g | 0% | |
| Omega-3 - EPA | 0g | 0.003g | N/A |
| Omega-3 - DHA | 0g | 0.002g | 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
| Contains more ProteinProtein | +52.1% |
| Contains more OtherOther | +75.5% |
| Contains more FatsFats | +384.6% |
| Contains more WaterWater | +43.8% |
~equal in
Carbs
~72.7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -90.8% |
| Contains more Mono. FatMonounsaturated fat | +569.2% |
| Contains more Poly. FatPolyunsaturated fat | +221.7% |
