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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.
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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more MagnesiumMagnesium +26.1%
Contains more PotassiumPotassium +77%
Contains more IronIron +26.9%
Contains more CopperCopper +54.5%
Contains more ZincZinc +40.5%
Contains more PhosphorusPhosphorus +30.6%
Contains more ManganeseManganese +89.4%
Contains more CalciumCalcium +433.3%
Contains less SodiumSodium -60.5%
Contains more SeleniumSelenium +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.
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 0% 0.06% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +113.6%
Contains more Vitamin B2Vitamin B2 +36.6%
Contains more Vitamin KVitamin K +1300%
Contains more FolateFolate +49.5%
Contains more CholineCholine +102.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +25.7%
Contains more Vitamin B5Vitamin B5 +66.5%
Contains more Vitamin B6Vitamin B6 +17.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~4.78mg
~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
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 ProteinProtein +13.4%
Contains more CarbsCarbs +62.7%
Contains more OtherOther +77.3%
Contains more FatsFats +13.7%
Contains more WaterWater +1063.6%

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
24% 21% 55%
Saturated Fat: Sat. Fat 0.698 g
Monounsaturated Fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated Fat -44%
Contains more Mono. FatMonounsaturated Fat +21.4%
Contains more Poly. FatPolyunsaturated fat +24.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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% 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 StarchStarch +95.3%
Contains more GlucoseGlucose +127.5%
Contains more FructoseFructose +683.9%
Contains more MaltoseMaltose +50.5%
~equal in Sucrose ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

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
Calories 384kcal 266kcal Pretzel
Protein 10.04g 8.85g Pretzel
Fats 2.93g 3.33g White Bread
Vitamin C 2.1mg 0mg Pretzel
Net carbs 76.99g 46.72g Pretzel
Carbs 80.39g 49.42g Pretzel
Magnesium 29mg 23mg Pretzel
Calcium 27mg 144mg White Bread
Potassium 223mg 126mg Pretzel
Iron 4.58mg 3.61mg Pretzel
Sugar 2.21g 5.67g Pretzel
Fiber 3.4g 2.7g Pretzel
Copper 0.156mg 0.101mg Pretzel
Zinc 1.04mg 0.74mg Pretzel
Starch 72.58g 37.17g Pretzel
Phosphorus 128mg 98mg Pretzel
Sodium 1240mg 490mg White Bread
Vitamin A 0IU 1IU White Bread
Vitamin E 0.47mg 0.22mg Pretzel
Manganese 1.015mg 0.536mg Pretzel
Selenium 4.4µg 22µg White Bread
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
Vitamin K 2.8µg 0.2µg Pretzel
Folate 166µg 111µg Pretzel
Trans Fat 0.004g 0.027g Pretzel
Choline 29.5mg 14.6mg Pretzel
Saturated Fat 0.391g 0.698g Pretzel
Monounsaturated Fat 0.727g 0.599g Pretzel
Polyunsaturated fat 1.291g 1.602g White Bread
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
Fructose 0.31g 2.43g White Bread
Omega-3 - EPA 0g 0.001g White Bread
Omega-3 - ALA 0.063g 0.166g White Bread
Omega-6 - Gamma-linoleic acid 0.001g 0g Pretzel
Omega-6 - Eicosadienoic acid 0g 0.002g White Bread
Omega-6 - Linoleic acid 1.223g Pretzel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pretzel White Bread
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
33%
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.