Spelt vs. Pretzel — In-Depth Nutrition Comparison
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What are the differences between Spelt and Pretzel?
- Spelt is higher in Manganese, Copper, Phosphorus, Fiber, Magnesium, Zinc, and Vitamin B5, yet Pretzel is higher in Folate, and Vitamin B2.
- Spelt's daily need coverage for Manganese is 86% more.
- Spelt has 5 times more Magnesium than Pretzel. While Spelt has 136mg of Magnesium, Pretzel has only 29mg.
- The amount of Sodium in Spelt is lower.
We used Spelt, uncooked and Snacks, pretzels, hard, plain, salted types in this article.
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.
| Contains more MagnesiumMagnesium | +369% |
| Contains more PotassiumPotassium | +74% |
| Contains more CopperCopper | +227.6% |
| Contains more ZincZinc | +215.4% |
| Contains more PhosphorusPhosphorus | +213.3% |
| Contains less SodiumSodium | -99.4% |
| Contains more ManganeseManganese | +193.9% |
| Contains more SeleniumSelenium | +165.9% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +68.1% |
| Contains more Vitamin B3Vitamin B3 | +29.8% |
| Contains more Vitamin B5Vitamin B5 | +231.7% |
| Contains more Vitamin B6Vitamin B6 | +210.8% |
| Contains more Vitamin KVitamin K | +28.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +16.5% |
| Contains more Vitamin B2Vitamin B2 | +193.8% |
| Contains more FolateFolate | +268.9% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +45.1% |
| Contains more WaterWater | +252.1% |
| Contains more FatsFats | +20.6% |
| Contains more CarbsCarbs | +14.5% |
| Contains more OtherOther | +96.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +63.4% |
~equal in
Saturated Fat
~0.391g
~equal in
Polyunsaturated fat
~1.291g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +21.7% |
| Contains more MaltoseMaltose | +364% |
| Contains more StarchStarch | +34.6% |
| Contains more FructoseFructose | +29.2% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 338kcal | 384kcal |
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| Protein | 14.57g | 10.04g |
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| Fats | 2.43g | 2.93g |
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| Vitamin C | 0mg | 2.1mg |
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| Net carbs | 59.49g | 76.99g |
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| Carbs | 70.19g | 80.39g |
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| Magnesium | 136mg | 29mg |
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| Calcium | 27mg | 27mg | |
| Potassium | 388mg | 223mg |
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| Iron | 4.44mg | 4.58mg |
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| Sugar | 6.82g | 2.21g |
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| Fiber | 10.7g | 3.4g |
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| Copper | 0.511mg | 0.156mg |
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| Zinc | 3.28mg | 1.04mg |
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| Starch | 53.92g | 72.58g |
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| Phosphorus | 401mg | 128mg |
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| Sodium | 8mg | 1240mg |
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| Vitamin A | 10IU | 0IU |
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| Vitamin E | 0.79mg | 0.47mg |
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| Manganese | 2.983mg | 1.015mg |
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| Selenium | 11.7µg | 4.4µg |
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| Vitamin B1 | 0.364mg | 0.424mg |
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| Vitamin B2 | 0.113mg | 0.332mg |
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| Vitamin B3 | 6.843mg | 5.27mg |
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| Vitamin B5 | 1.068mg | 0.322mg |
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| Vitamin B6 | 0.23mg | 0.074mg |
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| Vitamin K | 3.6µg | 2.8µg |
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| Folate | 45µg | 166µg |
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| Trans Fat | 0.004g |
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| Choline | 29.5mg |
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| Saturated Fat | 0.406g | 0.391g |
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| Monounsaturated Fat | 0.445g | 0.727g |
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| Polyunsaturated fat | 1.258g | 1.291g |
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| Tryptophan | 0.132mg | 0.097mg |
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| Threonine | 0.443mg | 0.25mg |
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| Isoleucine | 0.552mg | 0.407mg |
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| Leucine | 1.07mg | 0.757mg |
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| Lysine | 0.409mg | 0.257mg |
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| Methionine | 0.258mg | 0.177mg |
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| Phenylalanine | 0.737mg | 0.52mg |
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| Valine | 0.681mg | 0.48mg |
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| Histidine | 0.36mg | 0.22mg |
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| Fructose | 0.24g | 0.31g |
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| Omega-3 - ALA | 0.065g | 0.063g |
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| Omega-6 - Gamma-linoleic acid | 0g | 0.001g |
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| Omega-6 - Linoleic acid | 1.223g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
32%
37%
Minerals Daily Need Coverage Score
119%
67%
Comparison summary
Which food contains less Sodium?
Spelt contains less Sodium (difference - 1232mg)
Which food is lower in glycemic index?
Spelt is lower in glycemic index (difference - 20)
Which food is cheaper?
Spelt is cheaper (difference - $2.4)
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Pretzel is lower in Sugar (difference - 4.61g)
Which food is lower in Saturated Fat?
Pretzel is lower in Saturated Fat (difference - 0.015g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.