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Soft serve vs. Pretzel — In-Depth Nutrition Comparison

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Summary of differences between soft serve and pretzel

  • Soft serve has more vitamin B12; however, pretzel is higher in iron, manganese, folate, vitamin B3, vitamin B1, and copper.
  • Pretzel covers your daily need for iron, 55% more than soft serve.

These are the specific foods used in this comparison Ice cream, soft serve, chocolate and Snacks, pretzels, hard, plain, salted.

Infographic

Soft serve 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 8.6% 39% 16% 7.9% 10% 14% 50% 8% 0.65% 16%
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 CalciumCalcium +385.2%
Contains less SodiumSodium -95.1%
Contains more MagnesiumMagnesium +141.7%
Contains more PotassiumPotassium +26%
Contains more IronIron +2081%
Contains more CopperCopper +420%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +10.3%
Contains more ManganeseManganese +20200%
Contains more SeleniumSelenium +46.7%

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 2.7% 54% 12% 11% 12% 42% 1.8% 30% 11% 63% 2.3% 6.8% 14%
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 +29.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +57.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +162.5%
Contains more Vitamin B1Vitamin B1 +765.3%
Contains more Vitamin B2Vitamin B2 +82.4%
Contains more Vitamin B3Vitamin B3 +5447.4%
Contains more Vitamin B6Vitamin B6 +54.2%
Contains more Vitamin KVitamin K +211.1%
Contains more FolateFolate +1744.4%
Contains more CholineCholine +13.5%

All nutrients comparison - raw data values

Nutrient Soft serve Pretzel DV% diff.
Iron 0.21mg 4.58mg 55%
Sodium 61mg 1240mg 51%
Manganese 0.005mg 1.015mg 44%
Folate 9µg 166µg 39%
Saturated fat 7.46g 0.391g 32%
Vitamin B3 0.095mg 5.27mg 32%
Vitamin B1 0.049mg 0.424mg 31%
Cholesterol 91mg 0mg 30%
Starch 72.58g 30%
Vitamin B12 0.5µg 0µg 21%
Carbs 22.2g 80.39g 19%
Vitamin A 162µg 0µg 18%
Fats 13g 2.93g 15%
Copper 0.03mg 0.156mg 14%
Vitamin B2 0.182mg 0.332mg 12%
Protein 4.1g 10.04g 12%
Fiber 0.7g 3.4g 11%
Calcium 131mg 27mg 10%
Calories 222kcal 384kcal 8%
Monounsaturated fat 3.49g 0.727g 7%
Polyunsaturated fat 0.46g 1.291g 6%
Zinc 0.52mg 1.04mg 5%
Vitamin D 29IU 0IU 4%
Vitamin D 0.7µg 0µg 4%
Magnesium 12mg 29mg 4%
Vitamin B5 0.506mg 0.322mg 4%
Selenium 3µg 4.4µg 3%
Vitamin K 0.9µg 2.8µg 2%
Phosphorus 116mg 128mg 2%
Vitamin B6 0.048mg 0.074mg 2%
Caffeine 2mg 0mg 1%
Choline 26mg 29.5mg 1%
Vitamin C 0.8mg 2.1mg 1%
Vitamin E 0.61mg 0.47mg 1%
Potassium 177mg 223mg 1%
Net carbs 21.5g 76.99g N/A
Sugar 21.16g 2.21g N/A
Trans fat 0.004g N/A
Tryptophan 0.048mg 0.097mg 0%
Threonine 0.169mg 0.25mg 0%
Isoleucine 0.215mg 0.407mg 0%
Leucine 0.353mg 0.757mg 0%
Lysine 0.296mg 0.257mg 0%
Methionine 0.091mg 0.177mg 0%
Phenylalanine 0.176mg 0.52mg 0%
Valine 0.241mg 0.48mg 0%
Histidine 0.099mg 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
4% 13% 22% 60%
Protein: 4.1 g
Fats: 13 g
Carbs: 22.2 g
Water: 59.8 g
Other: 0.9 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 FatsFats +343.7%
Contains more WaterWater +1810.5%
Contains more ProteinProtein +144.9%
Contains more CarbsCarbs +262.1%
Contains more OtherOther +290%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 31% 4%
Saturated fat: Sat. Fat 7.46 g
Monounsaturated fat: Mono. Fat 3.49 g
Polyunsaturated fat: Poly. Fat 0.46 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 +380.1%
Contains less Sat. FatSaturated fat -94.8%
Contains more Poly. FatPolyunsaturated fat +180.7%

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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. Soft serve - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173465/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.