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Pretzel vs. Khorasan wheat — In-Depth Nutrition Comparison

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A recap on differences between Pretzel and Khorasan wheat

  • Khorasan wheat is higher than Pretzel in Selenium, Manganese, Copper, Phosphorus, Fiber, Magnesium, Zinc, Vitamin B6, and Vitamin B5.
  • Khorasan wheat covers your daily Selenium needs 140% more than Pretzel.
  • Pretzel contains 248 times more Sodium than Khorasan wheat. While Pretzel contains 1240mg of Sodium, Khorasan wheat contains only 5mg.

Food varieties used in this article are Snacks, pretzels, hard, plain, salted and Wheat, KAMUT khorasan, uncooked.

Infographic

Pretzel vs Khorasan wheat infographic
Infographic link

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 Calcium +22.7%
Contains more Iron +21.5%
Contains more Magnesium +348.3%
Contains more Phosphorus +184.4%
Contains more Potassium +80.7%
Contains less Sodium -99.6%
Contains more Zinc +253.8%
Contains more Copper +224.4%
Contains more Manganese +169.5%
Contains more Selenium +1752.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 172% 21% 55% 20% 162% 29% 53% 133% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 142% 93% 156% 36% 1% 101% 169% 357% 445%
Contains more Calcium +22.7%
Contains more Iron +21.5%
Contains more Magnesium +348.3%
Contains more Phosphorus +184.4%
Contains more Potassium +80.7%
Contains less Sodium -99.6%
Contains more Zinc +253.8%
Contains more Copper +224.4%
Contains more Manganese +169.5%
Contains more Selenium +1752.3%

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 C +∞%
Contains more Vitamin B2 +80.4%
Contains more Vitamin K +55.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +29.8%
Contains more Vitamin B1 +33.5%
Contains more Vitamin B3 +21%
Contains more Vitamin B5 +194.7%
Contains more Vitamin B6 +250%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 10% 0% 7% 106% 77% 99% 20% 18% 125% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +80.4%
Contains more Vitamin K +55.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +29.8%
Contains more Vitamin B1 +33.5%
Contains more Vitamin B3 +21%
Contains more Vitamin B5 +194.7%
Contains more Vitamin B6 +250%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +37.6%
Contains more Carbs +13.9%
Contains more Other +108.9%
Contains more Protein +44.8%
Contains more Water +253.7%
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
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more Fats +37.6%
Contains more Carbs +13.9%
Contains more Other +108.9%
Contains more Protein +44.8%
Contains more Water +253.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +241.3%
Contains more Polyunsaturated fat +107.9%
Contains less Saturated Fat -49.9%
16% 30% 54%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g
19% 21% 60%
Saturated Fat: 0.196 g
Monounsaturated Fat: 0.213 g
Polyunsaturated fat: 0.621 g
Contains more Monounsaturated Fat +241.3%
Contains more Polyunsaturated fat +107.9%
Contains less Saturated Fat -49.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +38.5%
Contains more Glucose +11.3%
Contains more Fructose +181.8%
Contains more Sucrose +∞%
Contains more Maltose +491%
97%
Starch: 72.58 g
Sucrose: 0 g
Glucose: 0.69 g
Fructose: 0.31 g
Lactose: 0 g
Maltose: 1.11 g
Galactose: 0 g
87% 11%
Starch: 52.41 g
Sucrose: 0.55 g
Glucose: 0.62 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 6.56 g
Galactose: 0 g
Contains more Starch +38.5%
Contains more Glucose +11.3%
Contains more Fructose +181.8%
Contains more Sucrose +∞%
Contains more Maltose +491%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pretzel Khorasan wheat
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 Khorasan wheat Opinion
Net carbs 76.99g 59.48g Pretzel
Protein 10.04g 14.54g Khorasan wheat
Fats 2.93g 2.13g Pretzel
Carbs 80.39g 70.58g Pretzel
Calories 384kcal 337kcal Pretzel
Starch 72.58g 52.41g Pretzel
Fructose 0.31g 0.11g Pretzel
Sugar 2.21g 7.84g Pretzel
Fiber 3.4g 11.1g Khorasan wheat
Calcium 27mg 22mg Pretzel
Iron 4.58mg 3.77mg Pretzel
Magnesium 29mg 130mg Khorasan wheat
Phosphorus 128mg 364mg Khorasan wheat
Potassium 223mg 403mg Khorasan wheat
Sodium 1240mg 5mg Khorasan wheat
Zinc 1.04mg 3.68mg Khorasan wheat
Copper 0.156mg 0.506mg Khorasan wheat
Manganese 1.015mg 2.735mg Khorasan wheat
Selenium 4.4µg 81.5µg Khorasan wheat
Vitamin A 0IU 10IU Khorasan wheat
Vitamin A RAE 0µg 1µg Khorasan wheat
Vitamin E 0.47mg 0.61mg Khorasan wheat
Vitamin C 2.1mg 0mg Pretzel
Vitamin B1 0.424mg 0.566mg Khorasan wheat
Vitamin B2 0.332mg 0.184mg Pretzel
Vitamin B3 5.27mg 6.375mg Khorasan wheat
Vitamin B5 0.322mg 0.949mg Khorasan wheat
Vitamin B6 0.074mg 0.259mg Khorasan wheat
Folate 166µg Pretzel
Vitamin K 2.8µg 1.8µg Pretzel
Tryptophan 0.097mg 0.13mg Khorasan wheat
Threonine 0.25mg 0.442mg Khorasan wheat
Isoleucine 0.407mg 0.566mg Khorasan wheat
Leucine 0.757mg 1.112mg Khorasan wheat
Lysine 0.257mg 0.416mg Khorasan wheat
Methionine 0.177mg 0.251mg Khorasan wheat
Phenylalanine 0.52mg 0.772mg Khorasan wheat
Valine 0.48mg 0.687mg Khorasan wheat
Histidine 0.22mg 0.379mg Khorasan wheat
Trans Fat 0.004g 0.005g Pretzel
Saturated Fat 0.391g 0.196g Khorasan wheat
Monounsaturated Fat 0.727g 0.213g Pretzel
Polyunsaturated fat 1.291g 0.621g Pretzel
Omega-6 - Linoleic acid 1.223g Pretzel
Omega-6 - Gamma-linoleic acid 0.001g 0g Pretzel
Omega-3 - ALA 0.063g 0.048g Pretzel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pretzel Khorasan wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
39%
Pretzel
36%
Khorasan wheat
Minerals Daily Need Coverage Score
67%
Pretzel
150%
Khorasan wheat

Comparison summary

Which food is lower in Sugar?
Pretzel
Pretzel is lower in Sugar (difference - 5.63g)
Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 1235mg)
Which food is lower in Saturated Fat?
Khorasan wheat
Khorasan wheat is lower in Saturated Fat (difference - 0.195g)
Which food is lower in glycemic index?
Khorasan wheat
Khorasan wheat is lower in glycemic index (difference - 43)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $2.4)
Which food is richer in minerals?
Khorasan wheat
Khorasan wheat 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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.