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  6. Pretzel vs. White Bread

Pretzel vs. White Bread — In-Depth Nutrition Comparison

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What are the main differences between Pretzel and White Bread?

  • Pretzel is richer in Manganese, Folate, Iron, Vitamin B2, and Copper, while White Bread is higher in Selenium, Calcium, and Vitamin B1.
  • Pretzel's daily need coverage for Sodium is 33% higher.
  • White Bread has 2 times less Manganese than Pretzel. Pretzel has 1.015mg of Manganese, while White Bread has 0.536mg.
  • White Bread is lower in Sodium.

We used Snacks, pretzels, hard, plain, salted and Bread, white, commercially prepared (includes soft bread crumbs) types in this comparison.

Infographic

Pretzel vs White Bread 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.
Pretzel
Pretzel
7
:
3
White Bread
White Bread
Contains more Iron +26.9%
Contains more Magnesium +26.1%
Contains more Phosphorus +30.6%
Contains more Potassium +77%
Contains more Zinc +40.5%
Contains more Copper +54.5%
Contains more Manganese +89.4%
Contains more Calcium +433.3%
Contains less Sodium -60.5%
Contains more Selenium +400%
Pretzel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 172% 21% 55% 20% 162% 29% 53% 133% 24%
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Contains more Iron +26.9%
Contains more Magnesium +26.1%
Contains more Phosphorus +30.6%
Contains more Potassium +77%
Contains more Zinc +40.5%
Contains more Copper +54.5%
Contains more Manganese +89.4%
Contains more Calcium +433.3%
Contains less Sodium -60.5%
Contains more Selenium +400%

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
Pretzel
6
:
4
White Bread
White Bread
Contains more Vitamin E +113.6%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +36.6%
Contains more Vitamin B3 +10.3%
Contains more Folate +49.5%
Contains more Vitamin K +1300%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +25.7%
Contains more Vitamin B5 +66.5%
Contains more Vitamin B6 +17.6%
Equal in Vitamin B3 - 4.78
Pretzel
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%
White Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 134% 57% 90% 33% 21% 84% 0% 1%
Contains more Vitamin E +113.6%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +36.6%
Contains more Vitamin B3 +10.3%
Contains more Folate +49.5%
Contains more Vitamin K +1300%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +25.7%
Contains more Vitamin B5 +66.5%
Contains more Vitamin B6 +17.6%
Equal in Vitamin B3 - 4.78

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pretzel
Pretzel
3
:
2
White Bread
White Bread
Contains more Protein +13.4%
Contains more Carbs +62.7%
Contains more Other +77.3%
Contains more Fats +13.7%
Contains more Water +1063.6%
Pretzel
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
White Bread
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more Protein +13.4%
Contains more Carbs +62.7%
Contains more Other +77.3%
Contains more Fats +13.7%
Contains more Water +1063.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pretzel
Pretzel
2
:
1
White Bread
White Bread
Contains less Saturated Fat -44%
Contains more Monounsaturated Fat +21.4%
Contains more Polyunsaturated fat +24.1%
Pretzel
16% 30% 54%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g
White Bread
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 g
Contains less Saturated Fat -44%
Contains more Monounsaturated Fat +21.4%
Contains more Polyunsaturated fat +24.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pretzel
Pretzel
1
:
3
White Bread
White Bread
Contains more Starch +95.3%
Contains more Glucose +127.5%
Contains more Fructose +683.9%
Contains more Maltose +50.5%
Pretzel
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
White Bread
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 g
Galactose: 0 g
Contains more Starch +95.3%
Contains more Glucose +127.5%
Contains more Fructose +683.9%
Contains more Maltose +50.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pretzel White Bread Opinion
Net carbs 76.99g 46.72g Pretzel
Protein 10.04g 8.85g Pretzel
Fats 2.93g 3.33g White Bread
Carbs 80.39g 49.42g Pretzel
Calories 384kcal 266kcal Pretzel
Starch 72.58g 37.17g Pretzel
Fructose 0.31g 2.43g White Bread
Sugar 2.21g 5.67g Pretzel
Fiber 3.4g 2.7g Pretzel
Calcium 27mg 144mg White Bread
Iron 4.58mg 3.61mg Pretzel
Magnesium 29mg 23mg Pretzel
Phosphorus 128mg 98mg Pretzel
Potassium 223mg 126mg Pretzel
Sodium 1240mg 490mg White Bread
Zinc 1.04mg 0.74mg Pretzel
Copper 0.156mg 0.101mg Pretzel
Manganese 1.015mg 0.536mg Pretzel
Selenium 4.4µg 22µg White Bread
Vitamin A 0IU 1IU White Bread
Vitamin E 0.47mg 0.22mg Pretzel
Vitamin C 2.1mg 0mg Pretzel
Vitamin B1 0.424mg 0.533mg White Bread
Vitamin B2 0.332mg 0.243mg Pretzel
Vitamin B3 5.27mg 4.78mg Pretzel
Vitamin B5 0.322mg 0.536mg White Bread
Vitamin B6 0.074mg 0.087mg White Bread
Folate 166µg 111µg Pretzel
Vitamin K 2.8µg 0.2µg Pretzel
Tryptophan 0.097mg Pretzel
Threonine 0.25mg Pretzel
Isoleucine 0.407mg Pretzel
Leucine 0.757mg Pretzel
Lysine 0.257mg Pretzel
Methionine 0.177mg Pretzel
Phenylalanine 0.52mg Pretzel
Valine 0.48mg Pretzel
Histidine 0.22mg Pretzel
Trans Fat 0.004g 0.027g Pretzel
Saturated Fat 0.391g 0.698g Pretzel
Omega-3 - EPA 0g 0.001g White Bread
Monounsaturated Fat 0.727g 0.599g Pretzel
Polyunsaturated fat 1.291g 1.602g White Bread
Omega-6 - Eicosadienoic acid 0g 0.002g White Bread
Omega-6 - Linoleic acid 1.223g Pretzel
Omega-6 - Gamma-linoleic acid 0.001g 0g Pretzel
Omega-3 - ALA 0.063g 0.166g White Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pretzel White Bread
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
35%
White Bread
Minerals Daily Need Coverage Score
67%
Pretzel
56%
White Bread

Comparison summary

Which food contains less Sodium?
White Bread
White Bread contains less Sodium (difference - 750mg)
Which food is lower in glycemic index?
White Bread
White Bread is lower in glycemic index (difference - 10)
Which food is cheaper?
White Bread
White Bread is cheaper (difference - $2.4)
Which food is lower in Sugar?
Pretzel
Pretzel is lower in Sugar (difference - 3.46g)
Which food is lower in Saturated Fat?
Pretzel
Pretzel is lower in Saturated Fat (difference - 0.307g)
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. White Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.