Sweet potato vs. Pretzel — In-Depth Nutrition Comparison
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The main differences between sweet potato and pretzel
- Sweet potato is richer in vitamin A and vitamin B6, yet pretzel is richer in iron, folate, manganese, vitamin B3, vitamin B1, vitamin B2, and phosphorus.
- Daily need coverage for vitamin A for sweet potato is 284% higher.
- Sweet potato contains 3 times more vitamin B6 than pretzel. Sweet potato contains 0.209mg of vitamin B6, while pretzel contains 0.074mg.
- Sweet potato contains less sodium.
- Sweet potato has a lower glycemic index than pretzel.
Food types used in this article are Sweet potato, raw, unprepared and Snacks, pretzels, hard, plain, salted.
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 PotassiumPotassium | +51.1% |
| Contains less SodiumSodium | -95.6% |
| Contains more MagnesiumMagnesium | +16% |
| Contains more IronIron | +650.8% |
| Contains more ZincZinc | +246.7% |
| Contains more PhosphorusPhosphorus | +172.3% |
| Contains more ManganeseManganese | +293.4% |
| Contains more SeleniumSelenium | +633.3% |
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 CVitamin C | +14.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +148.4% |
| Contains more Vitamin B6Vitamin B6 | +182.4% |
| Contains more Vitamin EVitamin E | +80.8% |
| Contains more Vitamin B1Vitamin B1 | +443.6% |
| Contains more Vitamin B2Vitamin B2 | +444.3% |
| Contains more Vitamin B3Vitamin B3 | +846.1% |
| Contains more Vitamin KVitamin K | +55.6% |
| Contains more FolateFolate | +1409.1% |
| Contains more CholineCholine | +139.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.57 g
Fats:
0.05 g
Carbs:
20.12 g
Water:
77.28 g
Other:
0.98 g
Protein:
10.04 g
Fats:
2.93 g
Carbs:
80.39 g
Water:
3.13 g
Other:
3.51 g
| Contains more WaterWater | +2369% |
| Contains more ProteinProtein | +539.5% |
| Contains more FatsFats | +5760% |
| Contains more CarbsCarbs | +299.6% |
| Contains more OtherOther | +258.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.018 g
Monounsaturated fat:
Mono. Fat
0.001 g
Polyunsaturated fat:
Poly. Fat
0.014 g
Saturated fat:
Sat. Fat
0.391 g
Monounsaturated fat:
Mono. Fat
0.727 g
Polyunsaturated fat:
Poly. Fat
1.291 g
| Contains less Sat. FatSaturated fat | -95.4% |
| Contains more Mono. FatMonounsaturated fat | +72600% |
| Contains more Poly. FatPolyunsaturated fat | +9121.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
12.65 g
Sucrose:
2.52 g
Glucose:
0.96 g
Fructose:
0.7 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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 SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +39.1% |
| Contains more FructoseFructose | +125.8% |
| Contains more StarchStarch | +473.8% |
| Contains more MaltoseMaltose | +∞% |
~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 Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin A | 709µg | 0µg | 79% |
| Sodium | 55mg | 1240mg | 52% |
| Iron | 0.61mg | 4.58mg | 50% |
| Folate | 11µg | 166µg | 39% |
| Manganese | 0.258mg | 1.015mg | 33% |
| Vitamin B3 | 0.557mg | 5.27mg | 29% |
| Vitamin B1 | 0.078mg | 0.424mg | 29% |
| Starch | 12.65g | 72.58g | 25% |
| Vitamin B2 | 0.061mg | 0.332mg | 21% |
| Carbs | 20.12g | 80.39g | 20% |
| Protein | 1.57g | 10.04g | 17% |
| Calories | 86kcal | 384kcal | 15% |
| Phosphorus | 47mg | 128mg | 12% |
| Vitamin B6 | 0.209mg | 0.074mg | 10% |
| Vitamin B5 | 0.8mg | 0.322mg | 10% |
| Polyunsaturated fat | 0.014g | 1.291g | 9% |
| Selenium | 0.6µg | 4.4µg | 7% |
| Zinc | 0.3mg | 1.04mg | 7% |
| Fats | 0.05g | 2.93g | 4% |
| Choline | 12.3mg | 29.5mg | 3% |
| Potassium | 337mg | 223mg | 3% |
| Fiber | 3g | 3.4g | 2% |
| Monounsaturated fat | 0.001g | 0.727g | 2% |
| Saturated fat | 0.018g | 0.391g | 2% |
| Vitamin K | 1.8µg | 2.8µg | 1% |
| Copper | 0.151mg | 0.156mg | 1% |
| Magnesium | 25mg | 29mg | 1% |
| Vitamin E | 0.26mg | 0.47mg | 1% |
| Vitamin C | 2.4mg | 2.1mg | 0% |
| Net carbs | 17.12g | 76.99g | N/A |
| Calcium | 30mg | 27mg | 0% |
| Sugar | 4.18g | 2.21g | N/A |
| Trans fat | 0g | 0.004g | N/A |
| Tryptophan | 0.031mg | 0.097mg | 0% |
| Threonine | 0.083mg | 0.25mg | 0% |
| Isoleucine | 0.055mg | 0.407mg | 0% |
| Leucine | 0.092mg | 0.757mg | 0% |
| Lysine | 0.066mg | 0.257mg | 0% |
| Methionine | 0.029mg | 0.177mg | 0% |
| Phenylalanine | 0.089mg | 0.52mg | 0% |
| Valine | 0.086mg | 0.48mg | 0% |
| Histidine | 0.031mg | 0.22mg | 0% |
| Fructose | 0.7g | 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 |
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
31%
37%
Minerals Daily Need Coverage Score
20%
67%
Comparison summary
Which food contains less Sodium?
Sweet potato contains less Sodium (difference - 1185mg)
Which food is lower in Saturated fat?
Sweet potato is lower in Saturated fat (difference - 0.373g)
Which food is lower in glycemic index?
Sweet potato is lower in glycemic index (difference - 13)
Which food is cheaper?
Sweet potato is cheaper (difference - $2.2)
Which food is lower in Sugar?
Pretzel is lower in Sugar (difference - 1.97g)
Which food is richer in minerals?
Pretzel is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.