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  6. Pretzel vs. Yam

Pretzel vs. Yam — In-Depth Nutrition Comparison

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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 of 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.

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.
Pretzel
Pretzel
7
:
3
Yam
Yam
Contains more Calcium +58.8%
Contains more Iron +748.1%
Contains more Magnesium +38.1%
Contains more Phosphorus +132.7%
Contains more Zinc +333.3%
Contains more Manganese +155.7%
Contains more Selenium +528.6%
Contains more Potassium +265.9%
Contains less Sodium -99.3%
Contains more Copper +14.1%
Pretzel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 172% 21% 55% 20% 162% 29% 53% 133% 24%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Contains more Calcium +58.8%
Contains more Iron +748.1%
Contains more Magnesium +38.1%
Contains more Phosphorus +132.7%
Contains more Zinc +333.3%
Contains more Manganese +155.7%
Contains more Selenium +528.6%
Contains more Potassium +265.9%
Contains less Sodium -99.3%
Contains more Copper +14.1%

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
7
:
3
Yam
Yam
Contains more Vitamin E +34.3%
Contains more Vitamin B1 +278.6%
Contains more Vitamin B2 +937.5%
Contains more Vitamin B3 +854.7%
Contains more Folate +621.7%
Contains more Vitamin K +21.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +714.3%
Contains more Vitamin B6 +295.9%
Equal in Vitamin B5 - 0.314
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%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Contains more Vitamin E +34.3%
Contains more Vitamin B1 +278.6%
Contains more Vitamin B2 +937.5%
Contains more Vitamin B3 +854.7%
Contains more Folate +621.7%
Contains more Vitamin K +21.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +714.3%
Contains more Vitamin B6 +295.9%
Equal in Vitamin B5 - 0.314

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pretzel
Pretzel
4
:
1
Yam
Yam
Contains more Protein +556.2%
Contains more Fats +1623.5%
Contains more Carbs +188.3%
Contains more Other +328%
Contains more Water +2123.6%
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
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more Protein +556.2%
Contains more Fats +1623.5%
Contains more Carbs +188.3%
Contains more Other +328%
Contains more Water +2123.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pretzel
Pretzel
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +12016.7%
Contains more Polyunsaturated fat +1598.7%
Contains less Saturated Fat -90.5%
Pretzel
16% 30% 54%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +12016.7%
Contains more Polyunsaturated fat +1598.7%
Contains less Saturated Fat -90.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pretzel Yam Opinion
Net carbs 76.99g 23.78g Pretzel
Protein 10.04g 1.53g Pretzel
Fats 2.93g 0.17g Pretzel
Carbs 80.39g 27.88g Pretzel
Calories 384kcal 118kcal Pretzel
Starch 72.58g Pretzel
Fructose 0.31g Pretzel
Sugar 2.21g 0.5g Yam
Fiber 3.4g 4.1g Yam
Calcium 27mg 17mg Pretzel
Iron 4.58mg 0.54mg Pretzel
Magnesium 29mg 21mg Pretzel
Phosphorus 128mg 55mg Pretzel
Potassium 223mg 816mg Yam
Sodium 1240mg 9mg Yam
Zinc 1.04mg 0.24mg Pretzel
Copper 0.156mg 0.178mg Yam
Manganese 1.015mg 0.397mg Pretzel
Selenium 4.4µg 0.7µg Pretzel
Vitamin A 0IU 138IU Yam
Vitamin A RAE 0µg 7µg Yam
Vitamin E 0.47mg 0.35mg Pretzel
Vitamin C 2.1mg 17.1mg Yam
Vitamin B1 0.424mg 0.112mg Pretzel
Vitamin B2 0.332mg 0.032mg Pretzel
Vitamin B3 5.27mg 0.552mg Pretzel
Vitamin B5 0.322mg 0.314mg Pretzel
Vitamin B6 0.074mg 0.293mg Yam
Folate 166µg 23µg Pretzel
Vitamin K 2.8µg 2.3µg Pretzel
Tryptophan 0.097mg 0.012mg Pretzel
Threonine 0.25mg 0.054mg Pretzel
Isoleucine 0.407mg 0.052mg Pretzel
Leucine 0.757mg 0.096mg Pretzel
Lysine 0.257mg 0.059mg Pretzel
Methionine 0.177mg 0.021mg Pretzel
Phenylalanine 0.52mg 0.071mg Pretzel
Valine 0.48mg 0.062mg Pretzel
Histidine 0.22mg 0.034mg Pretzel
Trans Fat 0.004g 0g Yam
Saturated Fat 0.391g 0.037g Yam
Monounsaturated Fat 0.727g 0.006g Pretzel
Polyunsaturated fat 1.291g 0.076g Pretzel
Omega-6 - Linoleic acid 1.223g Pretzel
Omega-6 - Gamma-linoleic acid 0.001g Pretzel
Omega-3 - ALA 0.063g Pretzel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pretzel Yam
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
19%
Yam
Minerals Daily Need Coverage Score
67%
Pretzel
26%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.71g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 1231mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.354g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 32)
Which food is cheaper?
Yam
Yam is cheaper (difference - $2.2)
Which food is richer in minerals?
Pretzel
Pretzel is relatively richer in minerals
Which food is richer in vitamins?
Pretzel
Pretzel is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.