Pretzel vs. Wild rice raw — In-Depth Nutrition Comparison
Compare
A recap on differences between pretzel and wild rice raw
- Pretzel is higher in iron, vitamin B1, and folate, yet wild rice raw is higher in zinc, phosphorus, copper, magnesium, vitamin B6, and vitamin B5.
- Pretzel covers your daily sodium needs 54% more than wild rice raw.
- Pretzel contains 4 times more vitamin B1 than wild rice raw. While pretzel contains 0.424mg of vitamin B1, wild rice raw contains only 0.115mg.
- The amount of sodium in wild rice raw is lower.
- The glycemic index of wild rice raw is lower.
Food varieties used in this article are Snacks, pretzels, hard, plain, salted and Wild rice, raw.
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 CalciumCalcium | +28.6% |
| Contains more IronIron | +133.7% |
| Contains more SeleniumSelenium | +57.1% |
| Contains more MagnesiumMagnesium | +510.3% |
| Contains more PotassiumPotassium | +91.5% |
| Contains more CopperCopper | +235.9% |
| Contains more ZincZinc | +473.1% |
| Contains more PhosphorusPhosphorus | +238.3% |
| Contains less SodiumSodium | -99.4% |
| Contains more ManganeseManganese | +30.9% |
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 B1Vitamin B1 | +268.7% |
| Contains more Vitamin B2Vitamin B2 | +26.7% |
| Contains more Vitamin KVitamin K | +47.4% |
| Contains more FolateFolate | +74.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +74.5% |
| Contains more Vitamin B3Vitamin B3 | +27.8% |
| Contains more Vitamin B5Vitamin B5 | +233.5% |
| Contains more Vitamin B6Vitamin B6 | +428.4% |
| Contains more CholineCholine | +18.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 1240mg | 7mg | 54% |
| Zinc | 1.04mg | 5.96mg | 45% |
| Phosphorus | 128mg | 433mg | 44% |
| Copper | 0.156mg | 0.524mg | 41% |
| Magnesium | 29mg | 177mg | 35% |
| Iron | 4.58mg | 1.96mg | 33% |
| Starch | 72.58g | 30% | |
| Vitamin B1 | 0.424mg | 0.115mg | 26% |
| Vitamin B6 | 0.074mg | 0.391mg | 24% |
| Folate | 166µg | 95µg | 18% |
| Vitamin B5 | 0.322mg | 1.074mg | 15% |
| Manganese | 1.015mg | 1.329mg | 14% |
| Fiber | 3.4g | 6.2g | 11% |
| Vitamin B3 | 5.27mg | 6.733mg | 9% |
| Protein | 10.04g | 14.73g | 9% |
| Potassium | 223mg | 427mg | 6% |
| Vitamin B2 | 0.332mg | 0.262mg | 5% |
| Polyunsaturated fat | 1.291g | 0.676g | 4% |
| Selenium | 4.4µg | 2.8µg | 3% |
| Fats | 2.93g | 1.08g | 3% |
| Vitamin C | 2.1mg | 0mg | 2% |
| Vitamin E | 0.47mg | 0.82mg | 2% |
| Carbs | 80.39g | 74.9g | 2% |
| Saturated fat | 0.391g | 0.156g | 1% |
| Monounsaturated fat | 0.727g | 0.159g | 1% |
| Choline | 29.5mg | 35mg | 1% |
| Calories | 384kcal | 357kcal | 1% |
| Vitamin K | 2.8µg | 1.9µg | 1% |
| Calcium | 27mg | 21mg | 1% |
| Net carbs | 76.99g | 68.7g | N/A |
| Sugar | 2.21g | 2.5g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Trans fat | 0.004g | N/A | |
| Tryptophan | 0.097mg | 0.179mg | 0% |
| Threonine | 0.25mg | 0.469mg | 0% |
| Isoleucine | 0.407mg | 0.618mg | 0% |
| Leucine | 0.757mg | 1.018mg | 0% |
| Lysine | 0.257mg | 0.629mg | 0% |
| Methionine | 0.177mg | 0.438mg | 0% |
| Phenylalanine | 0.52mg | 0.721mg | 0% |
| Valine | 0.48mg | 0.858mg | 0% |
| Histidine | 0.22mg | 0.384mg | 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.04 g
Fats:
2.93 g
Carbs:
80.39 g
Water:
3.13 g
Other:
3.51 g
Protein:
14.73 g
Fats:
1.08 g
Carbs:
74.9 g
Water:
7.76 g
Other:
1.53 g
| Contains more FatsFats | +171.3% |
| Contains more OtherOther | +129.4% |
| Contains more ProteinProtein | +46.7% |
| Contains more WaterWater | +147.9% |
~equal in
Carbs
~74.9g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.391 g
Monounsaturated fat:
Mono. Fat
0.727 g
Polyunsaturated fat:
Poly. Fat
1.291 g
Saturated fat:
Sat. Fat
0.156 g
Monounsaturated fat:
Mono. Fat
0.159 g
Polyunsaturated fat:
Poly. Fat
0.676 g
| Contains more Mono. FatMonounsaturated fat | +357.2% |
| Contains more Poly. FatPolyunsaturated fat | +91% |
| Contains less Sat. FatSaturated fat | -60.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0 g
Sucrose:
0.67 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g