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  6. Trail mix vs. Pretzels

Trail mix vs. Pretzels — In-Depth Nutrition Comparison

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Differences between trail mix and pretzels

  • Trail mix has more copper, phosphorus, magnesium, vitamin B1, zinc, vitamin B3, and iron, while pretzels have more manganese.
  • Trail mix's daily need coverage for copper is 80% higher.
  • Pretzels contain 7 times less saturated fat than trail mix. Trail mix contains 5.55g of saturated fat, while pretzels contain 0.75g.
  • Trail mix has a lower glycemic index. The glycemic index of trail mix is 15, while the glycemic index of pretzels is 83.

The food types used in this comparison are Snacks, trail mix, regular and Snacks, pretzels, hard, plain, made with unenriched flour, salted.

Infographic

Trail mix vs Pretzels 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 113% 23% 60% 114% 328% 88% 148% 30% 135% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 11% 13% 63% 88% 23% 48% 224% 233% 32%
Contains more MagnesiumMagnesium +351.4%
Contains more CalciumCalcium +116.7%
Contains more PotassiumPotassium +369.2%
Contains more IronIron +82.6%
Contains more CopperCopper +273.1%
Contains more ZincZinc +278.8%
Contains more PhosphorusPhosphorus +205.3%
Contains less SodiumSodium -86.6%
Contains more ManganeseManganese +73%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4.7% 0% 0.33% 0% 116% 46% 88% 54% 69% 0% 0% 53%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 45% 23% 36% 17% 27% 0% 0% 62%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +156.7%
Contains more Vitamin B2Vitamin B2 +98%
Contains more Vitamin B3Vitamin B3 +145.4%
Contains more Vitamin B5Vitamin B5 +210.8%
Contains more Vitamin B6Vitamin B6 +156.9%
Contains more FolateFolate +16.9%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Trail mix Pretzels DV% diff.
Copper 0.985mg 0.264mg 80%
Sodium 229mg 1715mg 65%
Polyunsaturated fat 9.65g 1.22g 56%
Fats 29.4g 3.5g 40%
Phosphorus 345mg 113mg 33%
Manganese 1.034mg 1.789mg 33%
Magnesium 158mg 35mg 29%
Monounsaturated fat 12.53g 1.36g 28%
Vitamin B1 0.462mg 0.18mg 24%
Zinc 3.22mg 0.85mg 22%
Saturated fat 5.55g 0.75g 22%
Iron 3.05mg 1.67mg 17%
Vitamin B3 4.712mg 1.92mg 17%
Potassium 685mg 146mg 16%
Vitamin B6 0.298mg 0.116mg 14%
Vitamin B5 0.895mg 0.288mg 12%
Carbs 44.9g 79.2g 11%
Fiber 2.8g 11%
Selenium 5.8µg 11%
Protein 13.8g 9.1g 9%
Vitamin B2 0.198mg 0.1mg 8%
Calories 462kcal 381kcal 4%
Calcium 78mg 36mg 4%
Folate 71µg 83µg 3%
Vitamin C 1.4mg 0mg 2%
Protein per 100 calories 3g 2.4g N/A
Calories per 10 g protein 335kcal 419kcal N/A
Weight per 100 calories 22g 26g N/A
Unsaturated / Saturated Fat ratio 4 3.4 N/A
Net carbs 44.9g 76.4g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.166mg 0.109mg 0%
Threonine 0.482mg 0.259mg 0%
Isoleucine 0.515mg 0.345mg 0%
Leucine 0.89mg 0.636mg 0%
Lysine 0.515mg 0.221mg 0%
Methionine 0.202mg 0.164mg 0%
Phenylalanine 0.658mg 0.453mg 0%
Valine 0.658mg 0.392mg 0%
Histidine 0.357mg 0.201mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 29% 45% 9% 3%
Protein: 13.8 g
Fats: 29.4 g
Carbs: 44.9 g
Water: 9.2 g
Other: 2.7 g
9% 4% 79% 3% 5%
Protein: 9.1 g
Fats: 3.5 g
Carbs: 79.2 g
Water: 3.3 g
Other: 4.9 g
Contains more ProteinProtein +51.6%
Contains more FatsFats +740%
Contains more WaterWater +178.8%
Contains more CarbsCarbs +76.4%
Contains more OtherOther +81.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 45% 35%
Saturated fat: Sat. Fat 5.55 g
Monounsaturated fat: Mono. Fat 12.53 g
Polyunsaturated fat: Poly. Fat 9.65 g
23% 41% 37%
Saturated fat: Sat. Fat 0.75 g
Monounsaturated fat: Mono. Fat 1.36 g
Polyunsaturated fat: Poly. Fat 1.22 g
Contains more Mono. FatMonounsaturated fat +821.3%
Contains more Poly. FatPolyunsaturated fat +691%
Contains less Sat. FatSaturated fat -86.5%

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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. Trail mix - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167561/nutrients
  2. Pretzels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170650/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.