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Table salt vs. Pretzel — In-Depth Nutrition Comparison

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The main differences between table salt and pretzel

  • Pretzel is richer than table salt in iron, folate, manganese, vitamin B1, vitamin B3, vitamin B2, phosphorus, copper, and fiber.
  • Daily need coverage for sodium for table salt is 1631% higher.
  • Pretzel contains less sodium.
  • Table salt has a lower glycemic index than pretzel.

Food types used in this article are Salt, table and Snacks, pretzels, hard, plain, salted.

Infographic

Table salt 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0.71% 7.2% 0.71% 12% 10% 2.7% 0% 5055% 13% 0.55%
Pretzel
Pretzel
10
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 +2800%
Contains more CalciumCalcium +12.5%
Contains more PotassiumPotassium +2687.5%
Contains more IronIron +1287.9%
Contains more CopperCopper +420%
Contains more ZincZinc +940%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +915%
Contains more SeleniumSelenium +4300%

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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Pretzel
Pretzel
10
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Table salt Pretzel DV% diff.
Sodium 38758mg 1240mg 1631%
Iron 0.33mg 4.58mg 53%
Folate 0µg 166µg 42%
Manganese 0.1mg 1.015mg 40%
Vitamin B1 0mg 0.424mg 35%
Vitamin B3 0mg 5.27mg 33%
Starch 72.58g 30%
Carbs 0g 80.39g 27%
Vitamin B2 0mg 0.332mg 26%
Protein 0g 10.04g 20%
Calories 0kcal 384kcal 19%
Phosphorus 0mg 128mg 18%
Fiber 0g 3.4g 14%
Copper 0.03mg 0.156mg 14%
Zinc 0.1mg 1.04mg 9%
Polyunsaturated fat 0g 1.291g 9%
Selenium 0.1µg 4.4µg 8%
Magnesium 1mg 29mg 7%
Vitamin B5 0mg 0.322mg 6%
Potassium 8mg 223mg 6%
Vitamin B6 0mg 0.074mg 6%
Fats 0g 2.93g 5%
Choline 0mg 29.5mg 5%
Vitamin E 0mg 0.47mg 3%
Vitamin C 0mg 2.1mg 2%
Vitamin K 0µg 2.8µg 2%
Saturated fat 0g 0.391g 2%
Monounsaturated fat 0g 0.727g 2%
Net carbs 0g 76.99g N/A
Calcium 24mg 27mg 0%
Sugar 0g 2.21g N/A
Trans fat 0g 0.004g N/A
Tryptophan 0mg 0.097mg 0%
Threonine 0mg 0.25mg 0%
Isoleucine 0mg 0.407mg 0%
Leucine 0mg 0.757mg 0%
Lysine 0mg 0.257mg 0%
Methionine 0mg 0.177mg 0%
Phenylalanine 0mg 0.52mg 0%
Valine 0mg 0.48mg 0%
Histidine 0mg 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
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 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 OtherOther +2743.3%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +1465%

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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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.