Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Sweets
  4. Pretzel
  5. Compare
  6. Pretzel vs. Yam

Pretzel vs. Yam — In-Depth Nutrition Comparison

Compare

How are pretzel and yam different?

  • Pretzel is richer in iron, folate, vitamin B3, manganese, vitamin B1, and vitamin B2, while yam is higher in potassium, vitamin B6, and vitamin C.
  • Pretzel covers your daily need for sodium, 54% more than yam.
  • Pretzel contains 10 times more vitamin B2 than yam. Pretzel contains 0.332mg of vitamin B2, while yam contains 0.032mg.
  • Yam is lower in sodium.
  • Pretzel has a higher glycemic index (83) than yam (51).

Snacks, pretzels, hard, plain, salted and Yam, raw types were used in this article.

Infographic

Pretzel vs Yam 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%
Yam
Yam
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more MagnesiumMagnesium +38.1%
Contains more CalciumCalcium +58.8%
Contains more IronIron +748.1%
Contains more ZincZinc +333.3%
Contains more PhosphorusPhosphorus +132.7%
Contains more ManganeseManganese +155.7%
Contains more SeleniumSelenium +528.6%
Contains more PotassiumPotassium +265.9%
Contains more CopperCopper +14.1%
Contains less SodiumSodium -99.3%

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.
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%
Yam
Yam
3
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin EVitamin E +34.3%
Contains more Vitamin B1Vitamin B1 +278.6%
Contains more Vitamin B2Vitamin B2 +937.5%
Contains more Vitamin B3Vitamin B3 +854.7%
Contains more Vitamin KVitamin K +21.7%
Contains more FolateFolate +621.7%
Contains more CholineCholine +78.8%
Contains more Vitamin CVitamin C +714.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +295.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.314mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pretzel Yam DV% diff.
Sodium 1240mg 9mg 54%
Iron 4.58mg 0.54mg 51%
Folate 166µg 23µg 36%
Starch 72.58g 30%
Vitamin B3 5.27mg 0.552mg 29%
Manganese 1.015mg 0.397mg 27%
Vitamin B1 0.424mg 0.112mg 26%
Vitamin B2 0.332mg 0.032mg 23%
Carbs 80.39g 27.88g 18%
Vitamin C 2.1mg 17.1mg 17%
Vitamin B6 0.074mg 0.293mg 17%
Protein 10.04g 1.53g 17%
Potassium 223mg 816mg 17%
Calories 384kcal 118kcal 13%
Phosphorus 128mg 55mg 10%
Polyunsaturated fat 1.291g 0.076g 8%
Zinc 1.04mg 0.24mg 7%
Selenium 4.4µg 0.7µg 7%
Fats 2.93g 0.17g 4%
Fiber 3.4g 4.1g 3%
Monounsaturated fat 0.727g 0.006g 2%
Choline 29.5mg 16.5mg 2%
Saturated fat 0.391g 0.037g 2%
Magnesium 29mg 21mg 2%
Copper 0.156mg 0.178mg 2%
Calcium 27mg 17mg 1%
Vitamin E 0.47mg 0.35mg 1%
Vitamin A 0µg 7µg 1%
Net carbs 76.99g 23.78g N/A
Sugar 2.21g 0.5g N/A
Vitamin B5 0.322mg 0.314mg 0%
Vitamin K 2.8µg 2.3µg 0%
Trans fat 0.004g 0g N/A
Tryptophan 0.097mg 0.012mg 0%
Threonine 0.25mg 0.054mg 0%
Isoleucine 0.407mg 0.052mg 0%
Leucine 0.757mg 0.096mg 0%
Lysine 0.257mg 0.059mg 0%
Methionine 0.177mg 0.021mg 0%
Phenylalanine 0.52mg 0.071mg 0%
Valine 0.48mg 0.062mg 0%
Histidine 0.22mg 0.034mg 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
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +556.2%
Contains more FatsFats +1623.5%
Contains more CarbsCarbs +188.3%
Contains more OtherOther +328%
Contains more WaterWater +2123.6%

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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +12016.7%
Contains more Poly. FatPolyunsaturated fat +1598.7%
Contains less Sat. FatSaturated fat -90.5%

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.