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  6. Spelt vs. Pretzel

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

Spelt vs Pretzel 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.
Spelt
Spelt
8
:
1
Pretzel
Pretzel
Contains more Magnesium +369%
Contains more Phosphorus +213.3%
Contains more Potassium +74%
Contains less Sodium -99.4%
Contains more Zinc +215.4%
Contains more Copper +227.6%
Contains more Manganese +193.9%
Contains more Selenium +165.9%
Equal in Calcium - 27
Equal in Iron - 4.58
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Pretzel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 172% 21% 55% 20% 162% 29% 53% 133% 24%
Contains more Magnesium +369%
Contains more Phosphorus +213.3%
Contains more Potassium +74%
Contains less Sodium -99.4%
Contains more Zinc +215.4%
Contains more Copper +227.6%
Contains more Manganese +193.9%
Contains more Selenium +165.9%
Equal in Calcium - 27
Equal in Iron - 4.58

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.
Spelt
Spelt
6
:
5
Pretzel
Pretzel
Contains more Vitamin A +∞%
Contains more Vitamin E +68.1%
Contains more Vitamin B3 +29.8%
Contains more Vitamin B5 +231.7%
Contains more Vitamin B6 +210.8%
Contains more Vitamin K +28.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +16.5%
Contains more Vitamin B2 +193.8%
Contains more Folate +268.9%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +68.1%
Contains more Vitamin B3 +29.8%
Contains more Vitamin B5 +231.7%
Contains more Vitamin B6 +210.8%
Contains more Vitamin K +28.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +16.5%
Contains more Vitamin B2 +193.8%
Contains more Folate +268.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
2
:
3
Pretzel
Pretzel
Contains more Protein +45.1%
Contains more Water +252.1%
Contains more Fats +20.6%
Contains more Carbs +14.5%
Contains more Other +96.1%
Spelt
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
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
Contains more Protein +45.1%
Contains more Water +252.1%
Contains more Fats +20.6%
Contains more Carbs +14.5%
Contains more Other +96.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
0
:
3
Pretzel
Pretzel
Contains more Monounsaturated Fat +63.4%
Equal in Saturated Fat - 0.391
Equal in Polyunsaturated fat - 1.291
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Pretzel
16% 30% 54%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g
Contains more Monounsaturated Fat +63.4%
Equal in Saturated Fat - 0.391
Equal in Polyunsaturated fat - 1.291

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
Spelt
3
:
2
Pretzel
Pretzel
Contains more Sucrose +∞%
Contains more Glucose +21.7%
Contains more Maltose +364%
Contains more Starch +34.6%
Contains more Fructose +29.2%
Spelt
89% 8%
Starch: 53.92 g
Sucrose: 0.59 g
Glucose: 0.84 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 5.15 g
Galactose: 0 g
Pretzel
97%
Starch: 72.58 g
Sucrose: 0 g
Glucose: 0.69 g
Fructose: 0.31 g
Lactose: 0 g
Maltose: 1.11 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +21.7%
Contains more Maltose +364%
Contains more Starch +34.6%
Contains more Fructose +29.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spelt Pretzel Opinion
Net carbs 59.49g 76.99g Pretzel
Protein 14.57g 10.04g Spelt
Fats 2.43g 2.93g Pretzel
Carbs 70.19g 80.39g Pretzel
Calories 338kcal 384kcal Pretzel
Starch 53.92g 72.58g Pretzel
Fructose 0.24g 0.31g Pretzel
Sugar 6.82g 2.21g Pretzel
Fiber 10.7g 3.4g Spelt
Calcium 27mg 27mg
Iron 4.44mg 4.58mg Pretzel
Magnesium 136mg 29mg Spelt
Phosphorus 401mg 128mg Spelt
Potassium 388mg 223mg Spelt
Sodium 8mg 1240mg Spelt
Zinc 3.28mg 1.04mg Spelt
Copper 0.511mg 0.156mg Spelt
Manganese 2.983mg 1.015mg Spelt
Selenium 11.7µg 4.4µg Spelt
Vitamin A 10IU 0IU Spelt
Vitamin E 0.79mg 0.47mg Spelt
Vitamin C 0mg 2.1mg Pretzel
Vitamin B1 0.364mg 0.424mg Pretzel
Vitamin B2 0.113mg 0.332mg Pretzel
Vitamin B3 6.843mg 5.27mg Spelt
Vitamin B5 1.068mg 0.322mg Spelt
Vitamin B6 0.23mg 0.074mg Spelt
Folate 45µg 166µg Pretzel
Vitamin K 3.6µg 2.8µg Spelt
Tryptophan 0.132mg 0.097mg Spelt
Threonine 0.443mg 0.25mg Spelt
Isoleucine 0.552mg 0.407mg Spelt
Leucine 1.07mg 0.757mg Spelt
Lysine 0.409mg 0.257mg Spelt
Methionine 0.258mg 0.177mg Spelt
Phenylalanine 0.737mg 0.52mg Spelt
Valine 0.681mg 0.48mg Spelt
Histidine 0.36mg 0.22mg Spelt
Trans Fat 0.004g Spelt
Saturated Fat 0.406g 0.391g Pretzel
Monounsaturated Fat 0.445g 0.727g Pretzel
Polyunsaturated fat 1.258g 1.291g Pretzel
Omega-6 - Linoleic acid 1.223g Pretzel
Omega-6 - Gamma-linoleic acid 0g 0.001g Pretzel
Omega-3 - ALA 0.065g 0.063g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Pretzel
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
35%
Spelt
39%
Pretzel
Minerals Daily Need Coverage Score
119%
Spelt
67%
Pretzel

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 1232mg)
Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 20)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2.4)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Pretzel
Pretzel is lower in Sugar (difference - 4.61g)
Which food is lower in Saturated Fat?
Pretzel
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.

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.