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Sockeye salmon vs. Pretzel — In-Depth Nutrition Comparison

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Summary of differences between sockeye salmon and pretzel

  • Sockeye salmon has more vitamin B12, vitamin D, vitamin B6, selenium, vitamin B3, and phosphorus; however, pretzel is higher in iron, manganese, and folate.
  • Sockeye salmon covers your daily need for vitamin B12, 186% more than pretzel.
  • Sockeye salmon has less sodium.
  • The glycemic index of pretzel is higher.

These are the specific foods used in this comparison Fish, salmon, sockeye, cooked, dry heat and Snacks, pretzels, hard, plain, salted.

Infographic

Sockeye salmon vs Pretzel infographic
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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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
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%
Contains more MagnesiumMagnesium +24.1%
Contains more PotassiumPotassium +95.5%
Contains more PhosphorusPhosphorus +138.3%
Contains less SodiumSodium -92.6%
Contains more SeleniumSelenium +706.8%
Contains more CalciumCalcium +145.5%
Contains more IronIron +780.8%
Contains more CopperCopper +105.3%
Contains more ZincZinc +89.1%
Contains more ManganeseManganese +7707.7%

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 0% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +110.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +92.1%
Contains more Vitamin B5Vitamin B5 +295.7%
Contains more Vitamin B6Vitamin B6 +1017.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +281.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +170.1%
Contains more Vitamin B2Vitamin B2 +35%
Contains more Vitamin KVitamin K +2700%
Contains more FolateFolate +2271.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
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
Contains more ProteinProtein +163.7%
Contains more FatsFats +90.1%
Contains more WaterWater +2051.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +466.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
16% 30% 54%
Saturated fat: Sat. Fat 0.391 g
Monounsaturated fat: Mono. Fat 0.727 g
Polyunsaturated fat: Poly. Fat 1.291 g
Contains more Mono. FatMonounsaturated fat +156.4%
Contains less Sat. FatSaturated fat -59.6%
~equal in Polyunsaturated fat ~1.291g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sockeye salmon Pretzel DV% diff.
Vitamin B12 4.47µg 0µg 186%
Vitamin D 16.7µg 0µg 84%
Vitamin D 670IU 0IU 84%
Vitamin B6 0.827mg 0.074mg 58%
Selenium 35.5µg 4.4µg 57%
Iron 0.52mg 4.58mg 51%
Sodium 92mg 1240mg 50%
Manganese 0.013mg 1.015mg 44%
Folate 7µg 166µg 40%
Protein 26.48g 10.04g 33%
Starch 0g 72.58g 30%
Vitamin B3 10.123mg 5.27mg 30%
Carbs 0g 80.39g 27%
Phosphorus 305mg 128mg 25%
Vitamin B1 0.157mg 0.424mg 22%
Cholesterol 61mg 0mg 20%
Vitamin B5 1.274mg 0.322mg 19%
Choline 112.6mg 29.5mg 15%
Fiber 0g 3.4g 14%
Calories 156kcal 384kcal 11%
Copper 0.076mg 0.156mg 9%
Vitamin B2 0.246mg 0.332mg 7%
Potassium 436mg 223mg 6%
Vitamin A 58µg 0µg 6%
Zinc 0.55mg 1.04mg 4%
Fats 5.57g 2.93g 4%
Vitamin E 0.99mg 0.47mg 3%
Monounsaturated fat 1.864g 0.727g 3%
Saturated fat 0.969g 0.391g 3%
Vitamin C 0mg 2.1mg 2%
Magnesium 36mg 29mg 2%
Vitamin K 0.1µg 2.8µg 2%
Calcium 11mg 27mg 2%
Net carbs 0g 76.99g N/A
Sugar 0g 2.21g N/A
Trans fat 0.023g 0.004g N/A
Polyunsaturated fat 1.327g 1.291g 0%
Tryptophan 0.335mg 0.097mg 0%
Threonine 1.247mg 0.25mg 0%
Isoleucine 1.274mg 0.407mg 0%
Leucine 2.185mg 0.757mg 0%
Lysine 2.574mg 0.257mg 0%
Methionine 0.858mg 0.177mg 0%
Phenylalanine 1.086mg 0.52mg 0%
Valine 1.461mg 0.48mg 0%
Histidine 0.711mg 0.22mg 0%
Fructose 0g 0.31g 0%
Omega-3 - EPA 0.299g 0g N/A
Omega-3 - DHA 0.56g 0g N/A
Omega-3 - ALA 0.063g N/A
Omega-3 - DPA 0.093g 0g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.019g 0g N/A
Omega-6 - Linoleic acid 1.223g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sockeye salmon Pretzel
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
113%
Sockeye salmon
37%
Pretzel
Minerals Daily Need Coverage Score
47%
Sockeye salmon
67%
Pretzel

Comparison summary

Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 2.21g)
Which food contains less Sodium?
Sockeye salmon
Sockeye salmon contains less Sodium (difference - 1148mg)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 83)
Which food is lower in Cholesterol?
Pretzel
Pretzel is lower in Cholesterol (difference - 61mg)
Which food is lower in Saturated fat?
Pretzel
Pretzel is lower in Saturated fat (difference - 0.578g)
Which food is cheaper?
Pretzel
Pretzel is cheaper (difference - $10.6)
Which food is richer in minerals?
?
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.
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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/nutrients
  2. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/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.