Pretzel vs. Welsh onion — In-Depth Nutrition Comparison

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Significant differences between pretzel and welsh onion

Pretzel has more iron, manganese, folate, vitamin B1, vitamin B3, and vitamin B2; however, welsh onion is richer in vitamin K, vitamin C, and vitamin A.
Welsh onion covers your daily vitamin K needs 159% more than pretzel.
Welsh onion has 73 times less sodium than pretzel. Pretzel has 1240mg of sodium, while welsh onion has 17mg.
Pretzel has a higher glycemic index. The glycemic index of pretzel is 83, while the glycemic index of welsh onion is 39.

Specific food types used in this comparison are Snacks, pretzels, hard, plain, salted and Onions, welsh, raw.

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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.

Pretzel

Welsh onion

Contains more MagnesiumMagnesium	+26.1%
Contains more CalciumCalcium	+50%
Contains more IronIron	+275.4%
Contains more CopperCopper	+122.9%
Contains more ZincZinc	+100%
Contains more PhosphorusPhosphorus	+161.2%
Contains more ManganeseManganese	+640.9%
Contains more SeleniumSelenium	+633.3%

Contains less SodiumSodium

-98.6%

~equal in Potassium ~212mg

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.

Pretzel

Welsh onion

Contains more Vitamin B1Vitamin B1	+748%
Contains more Vitamin B2Vitamin B2	+268.9%
Contains more Vitamin B3Vitamin B3	+1217.5%
Contains more Vitamin B5Vitamin B5	+90.5%
Contains more FolateFolate	+937.5%
Contains more CholineCholine	+456.6%

Contains more Vitamin CVitamin C	+1185.7%
Contains more Vitamin KVitamin K	+6807.1%

~equal in Vitamin A ~µg

~equal in Vitamin E ~0.51mg

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.072mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	2.8µg	193.4µg	159%
Sodium	1240mg	17mg	53%
Iron	4.58mg	1.22mg	42%
Folate	166µg	16µg	38%
Manganese	1.015mg	0.137mg	38%
Vitamin B1	0.424mg	0.05mg	31%
Vitamin B3	5.27mg	0.4mg	30%
Starch	72.58g		30%
Vitamin C	2.1mg	27mg	28%
Carbs	80.39g	6.5g	25%
Vitamin B2	0.332mg	0.09mg	19%
Calories	384kcal	34kcal	18%
Protein	10.04g	1.9g	16%
Phosphorus	128mg	49mg	11%
Copper	0.156mg	0.07mg	10%
Polyunsaturated fat	1.291g	0.156g	8%
Selenium	4.4µg	0.6µg	7%
Zinc	1.04mg	0.52mg	5%
Fats	2.93g	0.4g	4%
Choline	29.5mg	5.3mg	4%
Fiber	3.4g	2.4g	4%
Vitamin B5	0.322mg	0.169mg	3%
Monounsaturated fat	0.727g	0.056g	2%
Calcium	27mg	18mg	1%
Magnesium	29mg	23mg	1%
Saturated fat	0.391g	0.067g	1%
Net carbs	76.99g	4.1g	N/A
Potassium	223mg	212mg	0%
Sugar	2.21g	2.18g	N/A
Vitamin E	0.47mg	0.51mg	0%
Vitamin B6	0.074mg	0.072mg	0%
Trans fat	0.004g	0g	N/A
Tryptophan	0.097mg	0.021mg	0%
Threonine	0.25mg	0.074mg	0%
Isoleucine	0.407mg	0.081mg	0%
Leucine	0.757mg	0.113mg	0%
Lysine	0.257mg	0.095mg	0%
Methionine	0.177mg	0.021mg	0%
Phenylalanine	0.52mg	0.061mg	0%
Valine	0.48mg	0.084mg	0%
Histidine	0.22mg	0.033mg	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