Pretzel vs. Wakame — In-Depth Nutrition Comparison
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What are the main differences between pretzel and wakame?
- Pretzel is richer in vitamin B1, iron, vitamin B3, fiber, and vitamin B2, while wakame is higher in magnesium, manganese, copper, and calcium.
- Pretzel's daily need coverage for vitamin B1 is 30% higher.
- Wakame has 7 times less fiber than pretzel. Pretzel has 3.4g of fiber, while wakame has 0.5g.
- Wakame is lower in sodium.
We used Snacks, pretzels, hard, plain, salted and Seaweed, wakame, raw types in this comparison.
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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 PotassiumPotassium | +346% |
| Contains more IronIron | +110.1% |
| Contains more ZincZinc | +173.7% |
| Contains more PhosphorusPhosphorus | +60% |
| Contains more SeleniumSelenium | +528.6% |
| Contains more MagnesiumMagnesium | +269% |
| Contains more CalciumCalcium | +455.6% |
| Contains more CopperCopper | +82.1% |
| Contains less SodiumSodium | -29.7% |
| Contains more ManganeseManganese | +37.9% |
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 B1Vitamin B1 | +606.7% |
| Contains more Vitamin B2Vitamin B2 | +44.3% |
| Contains more Vitamin B3Vitamin B3 | +229.4% |
| Contains more Vitamin B6Vitamin B6 | +3600% |
| Contains more CholineCholine | +112.2% |
| Contains more Vitamin CVitamin C | +42.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +112.8% |
| Contains more Vitamin B5Vitamin B5 | +116.5% |
| Contains more Vitamin KVitamin K | +89.3% |
| Contains more FolateFolate | +18.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +231.4% |
| Contains more FatsFats | +357.8% |
| Contains more CarbsCarbs | +779.5% |
| Contains more WaterWater | +2455.6% |
| Contains more OtherOther | +105.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1153.4% |
| Contains more Poly. FatPolyunsaturated fat | +492.2% |
| Contains less Sat. FatSaturated fat | -66.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Iron | 4.58mg | 2.18mg | 30% |
| Vitamin B1 | 0.424mg | 0.06mg | 30% |
| Starch | 72.58g | 30% | |
| Carbs | 80.39g | 9.14g | 24% |
| Vitamin B3 | 5.27mg | 1.6mg | 23% |
| Magnesium | 29mg | 107mg | 19% |
| Manganese | 1.015mg | 1.4mg | 17% |
| Calories | 384kcal | 45kcal | 17% |
| Sodium | 1240mg | 872mg | 16% |
| Copper | 0.156mg | 0.284mg | 14% |
| Protein | 10.04g | 3.03g | 14% |
| Fiber | 3.4g | 0.5g | 12% |
| Calcium | 27mg | 150mg | 12% |
| Folate | 166µg | 196µg | 8% |
| Vitamin B2 | 0.332mg | 0.23mg | 8% |
| Vitamin B5 | 0.322mg | 0.697mg | 8% |
| Polyunsaturated fat | 1.291g | 0.218g | 7% |
| Phosphorus | 128mg | 80mg | 7% |
| Selenium | 4.4µg | 0.7µg | 7% |
| Zinc | 1.04mg | 0.38mg | 6% |
| Vitamin B6 | 0.074mg | 0.002mg | 6% |
| Potassium | 223mg | 50mg | 5% |
| Fats | 2.93g | 0.64g | 4% |
| Vitamin E | 0.47mg | 1mg | 4% |
| Choline | 29.5mg | 13.9mg | 3% |
| Vitamin A | 0µg | 18µg | 2% |
| Vitamin K | 2.8µg | 5.3µg | 2% |
| Monounsaturated fat | 0.727g | 0.058g | 2% |
| Vitamin C | 2.1mg | 3mg | 1% |
| Saturated fat | 0.391g | 0.13g | 1% |
| Net carbs | 76.99g | 8.64g | N/A |
| Sugar | 2.21g | 0.65g | N/A |
| Trans fat | 0.004g | 0g | N/A |
| Tryptophan | 0.097mg | 0.035mg | 0% |
| Threonine | 0.25mg | 0.165mg | 0% |
| Isoleucine | 0.407mg | 0.087mg | 0% |
| Leucine | 0.757mg | 0.257mg | 0% |
| Lysine | 0.257mg | 0.112mg | 0% |
| Methionine | 0.177mg | 0.063mg | 0% |
| Phenylalanine | 0.52mg | 0.112mg | 0% |
| Valine | 0.48mg | 0.209mg | 0% |
| Histidine | 0.22mg | 0.015mg | 0% |
| Fructose | 0.31g | 0% | |
| Omega-3 - EPA | 0g | 0.186g | 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
26%
Minerals Daily Need Coverage Score
67%
65%
Comparison summary
Which food is lower in Sugar?
Wakame is lower in Sugar (difference - 1.56g)
Which food contains less Sodium?
Wakame contains less Sodium (difference - 368mg)
Which food is lower in Saturated fat?
Wakame is lower in Saturated fat (difference - 0.261g)
Which food is lower in glycemic index?
Wakame is lower in glycemic index (difference - 83)
Which food is cheaper?
Wakame is cheaper (difference - $2.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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?
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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.