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Tapioca vs. Pretzel — In-Depth Nutrition Comparison

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What are the main differences between Tapioca and Pretzel?

  • Tapioca is richer in Vitamin B12, while Pretzel is higher in Iron, Manganese, Folate, Vitamin B1, Vitamin B3, Copper, Vitamin B2, and Fiber.
  • Pretzel's daily need coverage for Iron is 57% higher.
  • Tapioca is lower in Sodium.

We used Puddings, tapioca, dry mix, prepared with 2% milk and Snacks, pretzels, hard, plain, salted types in this comparison.

Infographic

Tapioca 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.
Contains more Calcium +288.9%
Contains less Sodium -90.2%
Contains more Iron +7533.3%
Contains more Magnesium +141.7%
Contains more Phosphorus +56.1%
Contains more Potassium +67.7%
Contains more Zinc +197.1%
Contains more Copper +1200%
Contains more Manganese +14400%
Contains more Selenium +120%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 3% 9% 36% 12% 16% 10% 4% 1% 11%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 172% 21% 55% 20% 162% 29% 53% 133% 24%
Contains more Calcium +288.9%
Contains less Sodium -90.2%
Contains more Iron +7533.3%
Contains more Magnesium +141.7%
Contains more Phosphorus +56.1%
Contains more Potassium +67.7%
Contains more Zinc +197.1%
Contains more Copper +1200%
Contains more Manganese +14400%
Contains more Selenium +120%

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.
:
10
Pretzel
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +200%
Contains more Vitamin B1 +1313.3%
Contains more Vitamin B2 +132.2%
Contains more Vitamin B3 +6926.7%
Contains more Vitamin B5 +16.2%
Contains more Vitamin B6 +124.2%
Contains more Folate +4050%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 10% 0% 27% 3% 8% 33% 2% 17% 8% 3% 32% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 10% 0% 7% 106% 77% 99% 20% 18% 125% 0% 17% 7%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +200%
Contains more Vitamin B1 +1313.3%
Contains more Vitamin B2 +132.2%
Contains more Vitamin B3 +6926.7%
Contains more Vitamin B5 +16.2%
Contains more Vitamin B6 +124.2%
Contains more Folate +4050%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +2296.5%
Contains more Protein +248.6%
Contains more Fats +75.4%
Contains more Carbs +311%
Contains more Other +298.9%
3% 2% 20% 75%
Protein: 2.88 g
Fats: 1.67 g
Carbs: 19.56 g
Water: 75.01 g
Other: 0.88 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 Water +2296.5%
Contains more Protein +248.6%
Contains more Fats +75.4%
Contains more Carbs +311%
Contains more Other +298.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -60.5%
Contains more Monounsaturated Fat +60.8%
Contains more Polyunsaturated fat +2016.4%
66% 30% 4%
Saturated Fat: 0.991 g
Monounsaturated Fat: 0.452 g
Polyunsaturated fat: 0.061 g
16% 30% 54%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g
Contains less Saturated Fat -60.5%
Contains more Monounsaturated Fat +60.8%
Contains more Polyunsaturated fat +2016.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tapioca Pretzel Opinion
Net carbs 19.56g 76.99g Pretzel
Protein 2.88g 10.04g Pretzel
Fats 1.67g 2.93g Pretzel
Carbs 19.56g 80.39g Pretzel
Calories 105kcal 384kcal Pretzel
Starch 72.58g Pretzel
Fructose 0.31g Pretzel
Sugar 2.21g Tapioca
Fiber 0g 3.4g Pretzel
Calcium 105mg 27mg Tapioca
Iron 0.06mg 4.58mg Pretzel
Magnesium 12mg 29mg Pretzel
Phosphorus 82mg 128mg Pretzel
Potassium 133mg 223mg Pretzel
Sodium 121mg 1240mg Tapioca
Zinc 0.35mg 1.04mg Pretzel
Copper 0.012mg 0.156mg Pretzel
Manganese 0.007mg 1.015mg Pretzel
Selenium 2µg 4.4µg Pretzel
Vitamin A 160IU 0IU Tapioca
Vitamin A RAE 47µg 0µg Tapioca
Vitamin E 0.47mg Pretzel
Vitamin D 34IU 0IU Tapioca
Vitamin D 0.9µg 0µg Tapioca
Vitamin C 0.7mg 2.1mg Pretzel
Vitamin B1 0.03mg 0.424mg Pretzel
Vitamin B2 0.143mg 0.332mg Pretzel
Vitamin B3 0.075mg 5.27mg Pretzel
Vitamin B5 0.277mg 0.322mg Pretzel
Vitamin B6 0.033mg 0.074mg Pretzel
Folate 4µg 166µg Pretzel
Vitamin B12 0.25µg 0µg Tapioca
Choline 29.5mg Pretzel
Vitamin K 2.8µg Pretzel
Tryptophan 0.041mg 0.097mg Pretzel
Threonine 0.13mg 0.25mg Pretzel
Isoleucine 0.173mg 0.407mg Pretzel
Leucine 0.282mg 0.757mg Pretzel
Lysine 0.228mg 0.257mg Pretzel
Methionine 0.073mg 0.177mg Pretzel
Phenylalanine 0.139mg 0.52mg Pretzel
Valine 0.192mg 0.48mg Pretzel
Histidine 0.078mg 0.22mg Pretzel
Cholesterol 6mg 0mg Pretzel
Trans Fat 0.004g Tapioca
Saturated Fat 0.991g 0.391g Pretzel
Monounsaturated Fat 0.452g 0.727g Pretzel
Polyunsaturated fat 0.061g 1.291g Pretzel
Omega-6 - Linoleic acid 1.223g Pretzel
Omega-6 - Gamma-linoleic acid 0.001g Pretzel
Omega-3 - ALA 0.063g Pretzel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tapioca Pretzel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
11%
Tapioca
37%
Pretzel
Minerals Daily Need Coverage Score
13%
Tapioca
67%
Pretzel

Comparison summary

Which food is lower in Sugar?
Tapioca
Tapioca is lower in Sugar (difference - 2.21g)
Which food contains less Sodium?
Tapioca
Tapioca contains less Sodium (difference - 1119mg)
Which food is lower in glycemic index?
Tapioca
Tapioca is lower in glycemic index (difference - 5)
Which food is cheaper?
Tapioca
Tapioca is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Pretzel
Pretzel is lower in Cholesterol (difference - 6mg)
Which food is lower in Saturated Fat?
Pretzel
Pretzel is lower in Saturated Fat (difference - 0.6g)
Which food is richer in minerals?
Pretzel
Pretzel is relatively richer in minerals
Which food is richer in vitamins?
Pretzel
Pretzel is relatively richer in vitamins

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. Tapioca - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169612/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.