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Pretzel vs. Watercress — In-Depth Nutrition Comparison

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How are pretzel and watercress different?

  • Pretzel is richer in iron, folate, manganese, vitamin B3, vitamin B1, and vitamin B2, while watercress is higher in vitamin K, vitamin A, and vitamin C.
  • Watercress covers your daily need for vitamin K, 206% more than pretzel.
  • Pretzel contains 30 times more sodium than watercress. Pretzel contains 1240mg of sodium, while watercress contains 41mg.
  • Pretzel has a higher glycemic index (83) than watercress (32).

Snacks, pretzels, hard, plain, salted and Watercress, raw types were used in this article.

Infographic

Pretzel vs Watercress 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.
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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +38.1%
Contains more IronIron +2190%
Contains more CopperCopper +102.6%
Contains more ZincZinc +845.5%
Contains more PhosphorusPhosphorus +113.3%
Contains more ManganeseManganese +316%
Contains more SeleniumSelenium +388.9%
Contains more CalciumCalcium +344.4%
Contains more PotassiumPotassium +48%
Contains less SodiumSodium -96.7%

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B1Vitamin B1 +371.1%
Contains more Vitamin B2Vitamin B2 +176.7%
Contains more Vitamin B3Vitamin B3 +2535%
Contains more FolateFolate +1744.4%
Contains more CholineCholine +227.8%
Contains more Vitamin CVitamin C +1947.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +112.8%
Contains more Vitamin B6Vitamin B6 +74.3%
Contains more Vitamin KVitamin K +8828.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.31mg
~equal in Vitamin B12 ~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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +336.5%
Contains more FatsFats +2830%
Contains more CarbsCarbs +6131.8%
Contains more OtherOther +192.5%
Contains more WaterWater +2938.7%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +8987.5%
Contains more Poly. FatPolyunsaturated fat +3588.6%
Contains less Sat. FatSaturated fat -93.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pretzel Watercress DV% diff.
Vitamin K 2.8µg 250µg 206%
Iron 4.58mg 0.2mg 55%
Sodium 1240mg 41mg 52%
Vitamin C 2.1mg 43mg 45%
Folate 166µg 9µg 39%
Manganese 1.015mg 0.244mg 34%
Vitamin B3 5.27mg 0.2mg 32%
Starch 72.58g 30%
Vitamin B1 0.424mg 0.09mg 28%
Carbs 80.39g 1.29g 26%
Calories 384kcal 11kcal 19%
Vitamin A 0µg 160µg 18%
Vitamin B2 0.332mg 0.12mg 16%
Protein 10.04g 2.3g 15%
Fiber 3.4g 0.5g 12%
Phosphorus 128mg 60mg 10%
Calcium 27mg 120mg 9%
Copper 0.156mg 0.077mg 9%
Zinc 1.04mg 0.11mg 8%
Polyunsaturated fat 1.291g 0.035g 8%
Selenium 4.4µg 0.9µg 6%
Fats 2.93g 0.1g 4%
Vitamin E 0.47mg 1mg 4%
Choline 29.5mg 9mg 4%
Vitamin B6 0.074mg 0.129mg 4%
Potassium 223mg 330mg 3%
Saturated fat 0.391g 0.027g 2%
Magnesium 29mg 21mg 2%
Monounsaturated fat 0.727g 0.008g 2%
Net carbs 76.99g 0.79g N/A
Sugar 2.21g 0.2g N/A
Vitamin B5 0.322mg 0.31mg 0%
Trans fat 0.004g 0g N/A
Tryptophan 0.097mg 0.03mg 0%
Threonine 0.25mg 0.133mg 0%
Isoleucine 0.407mg 0.093mg 0%
Leucine 0.757mg 0.166mg 0%
Lysine 0.257mg 0.134mg 0%
Methionine 0.177mg 0.02mg 0%
Phenylalanine 0.52mg 0.114mg 0%
Valine 0.48mg 0.137mg 0%
Histidine 0.22mg 0.04mg 0%
Fructose 0.31g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pretzel Watercress
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
74%
Watercress
Minerals Daily Need Coverage Score
67%
Pretzel
18%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 2.01g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 1199mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 0.364g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 51)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $2.4)
Which food is richer in minerals?
Pretzel
Pretzel is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.