Pretzel vs. Walnut — In-Depth Nutrition Comparison
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Important differences between pretzel and walnut
- Pretzel has more vitamin B3 and iron; however, walnut has more copper, manganese, vitamin B6, phosphorus, magnesium, and zinc.
- Walnut's daily need coverage for copper is 159% more.
- Pretzel has 620 times more sodium than walnut. Pretzel has 1240mg of sodium, while walnut has 2mg.
- Pretzel has a higher glycemic index than walnut.
The food varieties used in the comparison are Snacks, pretzels, hard, plain, salted and Nuts, walnuts, english.
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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 | +57.4% |
| Contains more MagnesiumMagnesium | +444.8% |
| Contains more CalciumCalcium | +263% |
| Contains more PotassiumPotassium | +97.8% |
| Contains more CopperCopper | +916.7% |
| Contains more ZincZinc | +197.1% |
| Contains more PhosphorusPhosphorus | +170.3% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +236.4% |
| Contains more SeleniumSelenium | +11.4% |
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 | +61.5% |
| Contains more Vitamin B1Vitamin B1 | +24.3% |
| Contains more Vitamin B2Vitamin B2 | +121.3% |
| Contains more Vitamin B3Vitamin B3 | +368.4% |
| Contains more FolateFolate | +69.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +48.9% |
| Contains more Vitamin B5Vitamin B5 | +77% |
| Contains more Vitamin B6Vitamin B6 | +625.7% |
| Contains more CholineCholine | +32.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 1.291g | 47.174g | 306% |
| Copper | 0.156mg | 1.586mg | 159% |
| Manganese | 1.015mg | 3.414mg | 104% |
| Fats | 2.93g | 65.21g | 96% |
| Sodium | 1240mg | 2mg | 54% |
| Vitamin B6 | 0.074mg | 0.537mg | 36% |
| Phosphorus | 128mg | 346mg | 31% |
| Magnesium | 29mg | 158mg | 31% |
| Starch | 72.58g | 0.06g | 30% |
| Vitamin B3 | 5.27mg | 1.125mg | 26% |
| Saturated fat | 0.391g | 6.126g | 26% |
| Carbs | 80.39g | 13.71g | 22% |
| Iron | 4.58mg | 2.91mg | 21% |
| Monounsaturated fat | 0.727g | 8.933g | 21% |
| Zinc | 1.04mg | 3.09mg | 19% |
| Folate | 166µg | 98µg | 17% |
| Vitamin B2 | 0.332mg | 0.15mg | 14% |
| Calories | 384kcal | 654kcal | 14% |
| Fiber | 3.4g | 6.7g | 13% |
| Protein | 10.04g | 15.23g | 10% |
| Calcium | 27mg | 98mg | 7% |
| Vitamin B1 | 0.424mg | 0.341mg | 7% |
| Potassium | 223mg | 441mg | 6% |
| Vitamin B5 | 0.322mg | 0.57mg | 5% |
| Vitamin E | 0.47mg | 0.7mg | 2% |
| Choline | 29.5mg | 39.2mg | 2% |
| Vitamin C | 2.1mg | 1.3mg | 1% |
| Selenium | 4.4µg | 4.9µg | 1% |
| Net carbs | 76.99g | 7.01g | N/A |
| Sugar | 2.21g | 2.61g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Vitamin K | 2.8µg | 2.7µg | 0% |
| Trans fat | 0.004g | N/A | |
| Tryptophan | 0.097mg | 0.17mg | 0% |
| Threonine | 0.25mg | 0.596mg | 0% |
| Isoleucine | 0.407mg | 0.625mg | 0% |
| Leucine | 0.757mg | 1.17mg | 0% |
| Lysine | 0.257mg | 0.424mg | 0% |
| Methionine | 0.177mg | 0.236mg | 0% |
| Phenylalanine | 0.52mg | 0.711mg | 0% |
| Valine | 0.48mg | 0.753mg | 0% |
| Histidine | 0.22mg | 0.391mg | 0% |
| Fructose | 0.31g | 0.09g | 0% |
| 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 CarbsCarbs | +486.4% |
| Contains more OtherOther | +97.2% |
| Contains more ProteinProtein | +51.7% |
| Contains more FatsFats | +2125.6% |
| Contains more WaterWater | +30% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -93.6% |
| Contains more Mono. FatMonounsaturated fat | +1128.7% |
| Contains more Poly. FatPolyunsaturated fat | +3554.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +120866.7% |
| Contains more GlucoseGlucose | +762.5% |
| Contains more FructoseFructose | +244.4% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
