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  6. Pretzel vs. Winter melon

Pretzel vs. Winter melon — In-Depth Nutrition Comparison

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Significant differences between pretzel and winter melon

  • Pretzel has more iron, manganese, folate, vitamin B1, vitamin B3, vitamin B2, phosphorus, and copper; however, winter melon is richer in vitamin C.
  • Pretzel covers your daily iron needs 52% more than winter melon.
  • Winter melon has 33 times less folate than pretzel. Pretzel has 166µg of folate, while winter melon has 5µg.
  • Winter melon contains less sodium.

Specific food types used in this comparison are Snacks, pretzels, hard, plain, salted and Waxgourd, (chinese preserving melon), raw.

Infographic

Pretzel vs Winter melon 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 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more MagnesiumMagnesium +190%
Contains more CalciumCalcium +42.1%
Contains more PotassiumPotassium +3616.7%
Contains more IronIron +1045%
Contains more CopperCopper +578.3%
Contains more ZincZinc +70.5%
Contains more PhosphorusPhosphorus +573.7%
Contains more ManganeseManganese +1650%
Contains more SeleniumSelenium +2100%
Contains less SodiumSodium -91%

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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +960%
Contains more Vitamin B2Vitamin B2 +201.8%
Contains more Vitamin B3Vitamin B3 +1217.5%
Contains more Vitamin B5Vitamin B5 +142.1%
Contains more Vitamin B6Vitamin B6 +111.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3220%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +519%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pretzel Winter melon DV% diff.
Iron 4.58mg 0.4mg 52%
Sodium 1240mg 111mg 49%
Manganese 1.015mg 0.058mg 42%
Folate 166µg 5µg 40%
Vitamin B1 0.424mg 0.04mg 32%
Vitamin B3 5.27mg 0.4mg 30%
Starch 72.58g 30%
Carbs 80.39g 3g 26%
Protein 10.04g 0.4g 19%
Calories 384kcal 13kcal 19%
Vitamin B2 0.332mg 0.11mg 17%
Phosphorus 128mg 19mg 16%
Copper 0.156mg 0.023mg 15%
Vitamin C 2.1mg 13mg 12%
Selenium 4.4µg 0.2µg 8%
Polyunsaturated fat 1.291g 0.087g 8%
Potassium 223mg 6mg 6%
Choline 29.5mg 5%
Magnesium 29mg 10mg 5%
Zinc 1.04mg 0.61mg 4%
Vitamin B5 0.322mg 0.133mg 4%
Fats 2.93g 0.2g 4%
Vitamin E 0.47mg 3%
Vitamin B6 0.074mg 0.035mg 3%
Saturated fat 0.391g 0.016g 2%
Vitamin K 2.8µg 2%
Fiber 3.4g 2.9g 2%
Monounsaturated fat 0.727g 0.037g 2%
Calcium 27mg 19mg 1%
Net carbs 76.99g 0.1g N/A
Sugar 2.21g N/A
Trans fat 0.004g 0g N/A
Tryptophan 0.097mg 0.002mg 0%
Threonine 0.25mg 0%
Isoleucine 0.407mg 0%
Leucine 0.757mg 0%
Lysine 0.257mg 0.009mg 0%
Methionine 0.177mg 0.003mg 0%
Phenylalanine 0.52mg 0%
Valine 0.48mg 0%
Histidine 0.22mg 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
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
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +2410%
Contains more FatsFats +1365%
Contains more CarbsCarbs +2579.7%
Contains more OtherOther +1070%
Contains more WaterWater +2970.3%

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
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +1864.9%
Contains more Poly. FatPolyunsaturated fat +1383.9%
Contains less Sat. FatSaturated fat -95.9%

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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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.