Pretzel vs. Wheat — In-Depth Nutrition Comparison
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Summary of differences between pretzel and wheat
- Pretzel has more folate and vitamin B2; however, wheat is higher in selenium, manganese, phosphorus, copper, zinc, magnesium, and vitamin B6.
- Wheat covers your daily need for selenium, 155% more than pretzel.
- Pretzel has 620 times more sodium than wheat . While pretzel has 1240mg of sodium, wheat has only 2mg.
- The glycemic index of pretzel is higher.
These are the specific foods used in this comparison Snacks, pretzels, hard, plain, salted and Wheat, durum.
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 | +30.1% |
| Contains more MagnesiumMagnesium | +396.6% |
| Contains more CalciumCalcium | +25.9% |
| Contains more PotassiumPotassium | +93.3% |
| Contains more CopperCopper | +254.5% |
| Contains more ZincZinc | +300% |
| Contains more PhosphorusPhosphorus | +296.9% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +196.7% |
| Contains more SeleniumSelenium | +1931.8% |
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 EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +174.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +286% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B3Vitamin B3 | +27.9% |
| Contains more Vitamin B5Vitamin B5 | +190.4% |
| Contains more Vitamin B6Vitamin B6 | +466.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +18.6% |
| Contains more CarbsCarbs | +13% |
| Contains more OtherOther | +97.2% |
| Contains more ProteinProtein | +36.3% |
| Contains more WaterWater | +249.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -13.9% |
| Contains more Mono. FatMonounsaturated fat | +111.3% |
| Contains more Poly. FatPolyunsaturated fat | +32% |
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 Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 4.4µg | 89.4µg | 155% |
| Manganese | 1.015mg | 3.012mg | 87% |
| Sodium | 1240mg | 2mg | 54% |
| Phosphorus | 128mg | 508mg | 54% |
| Copper | 0.156mg | 0.553mg | 44% |
| Folate | 166µg | 43µg | 31% |
| Starch | 72.58g | 30% | |
| Zinc | 1.04mg | 4.16mg | 28% |
| Magnesium | 29mg | 144mg | 27% |
| Vitamin B6 | 0.074mg | 0.419mg | 27% |
| Vitamin B2 | 0.332mg | 0.121mg | 16% |
| Fiber | 3.4g | 14% | |
| Iron | 4.58mg | 3.52mg | 13% |
| Vitamin B5 | 0.322mg | 0.935mg | 12% |
| Vitamin B3 | 5.27mg | 6.738mg | 9% |
| Protein | 10.04g | 13.68g | 7% |
| Potassium | 223mg | 431mg | 6% |
| Choline | 29.5mg | 5% | |
| Carbs | 80.39g | 71.13g | 3% |
| Vitamin E | 0.47mg | 3% | |
| Vitamin K | 2.8µg | 2% | |
| Polyunsaturated fat | 1.291g | 0.978g | 2% |
| Calories | 384kcal | 339kcal | 2% |
| Vitamin C | 2.1mg | 0mg | 2% |
| Calcium | 27mg | 34mg | 1% |
| Monounsaturated fat | 0.727g | 0.344g | 1% |
| Fats | 2.93g | 2.47g | 1% |
| Net carbs | 76.99g | 71.13g | N/A |
| Sugar | 2.21g | N/A | |
| Vitamin B1 | 0.424mg | 0.419mg | 0% |
| Trans fat | 0.004g | N/A | |
| Saturated fat | 0.391g | 0.454g | 0% |
| Tryptophan | 0.097mg | 0.176mg | 0% |
| Threonine | 0.25mg | 0.366mg | 0% |
| Isoleucine | 0.407mg | 0.533mg | 0% |
| Leucine | 0.757mg | 0.934mg | 0% |
| Lysine | 0.257mg | 0.303mg | 0% |
| Methionine | 0.177mg | 0.221mg | 0% |
| Phenylalanine | 0.52mg | 0.681mg | 0% |
| Valine | 0.48mg | 0.594mg | 0% |
| Histidine | 0.22mg | 0.322mg | 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?
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%
34%
Minerals Daily Need Coverage Score
67%
168%
Comparison summary
Which food is lower in Sugar?
Wheat is lower in Sugar (difference - 2.21g)
Which food contains less Sodium?
Wheat contains less Sodium (difference - 1238mg)
Which food is lower in glycemic index?
Wheat is lower in glycemic index (difference - 33)
Which food is cheaper?
Wheat is cheaper (difference - $2)
Which food is richer in minerals?
Wheat is relatively richer in minerals
Which food is lower in Saturated fat?
Pretzel is lower in Saturated fat (difference - 0.063g)
Which food is richer in vitamins?
Pretzel is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)