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Khorasan wheat vs. Pretzel — In-Depth Nutrition Comparison

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A recap on differences between Khorasan wheat and Pretzel

  • Khorasan wheat is higher than Pretzel in Selenium, Manganese, Copper, Phosphorus, Fiber, Magnesium, Zinc, Vitamin B6, and Vitamin B5.
  • Khorasan wheat covers your daily Selenium needs 140% more than Pretzel.
  • Khorasan wheat contains 4 times more Magnesium than Pretzel. While Khorasan wheat contains 130mg of Magnesium, Pretzel contains only 29mg.
  • The amount of Sodium in Khorasan wheat is lower.

Food varieties used in this article are Wheat, KAMUT khorasan, uncooked and Snacks, pretzels, hard, plain, salted.

Infographic

Khorasan wheat 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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
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 +348.3%
Contains more PotassiumPotassium +80.7%
Contains more CopperCopper +224.4%
Contains more ZincZinc +253.8%
Contains more PhosphorusPhosphorus +184.4%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +169.5%
Contains more SeleniumSelenium +1752.3%
Contains more CalciumCalcium +22.7%
Contains more IronIron +21.5%

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% 0.6% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +29.8%
Contains more Vitamin B1Vitamin B1 +33.5%
Contains more Vitamin B3Vitamin B3 +21%
Contains more Vitamin B5Vitamin B5 +194.7%
Contains more Vitamin B6Vitamin B6 +250%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +80.4%
Contains more Vitamin KVitamin K +55.6%
Contains more CholineCholine +14.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 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 ProteinProtein +44.8%
Contains more WaterWater +253.7%
Contains more FatsFats +37.6%
Contains more CarbsCarbs +13.9%
Contains more OtherOther +108.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 21% 60%
Saturated Fat: Sat. Fat 0.196 g
Monounsaturated Fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
16% 30% 54%
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 -49.9%
Contains more Mono. FatMonounsaturated Fat +241.3%
Contains more Poly. FatPolyunsaturated fat +107.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
87% 11%
Starch: 52.41 g
Sucrose: 0.55 g
Glucose: 0.62 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 6.56 g
Galactose: 0 g
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 SucroseSucrose +∞%
Contains more MaltoseMaltose +491%
Contains more StarchStarch +38.5%
Contains more GlucoseGlucose +11.3%
Contains more FructoseFructose +181.8%
~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.
Khorasan wheat Pretzel
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Khorasan wheat Pretzel Opinion
Calories 337kcal 384kcal Pretzel
Protein 14.54g 10.04g Khorasan wheat
Fats 2.13g 2.93g Pretzel
Vitamin C 0mg 2.1mg Pretzel
Net carbs 59.48g 76.99g Pretzel
Carbs 70.58g 80.39g Pretzel
Magnesium 130mg 29mg Khorasan wheat
Calcium 22mg 27mg Pretzel
Potassium 403mg 223mg Khorasan wheat
Iron 3.77mg 4.58mg Pretzel
Sugar 7.84g 2.21g Pretzel
Fiber 11.1g 3.4g Khorasan wheat
Copper 0.506mg 0.156mg Khorasan wheat
Zinc 3.68mg 1.04mg Khorasan wheat
Starch 52.41g 72.58g Pretzel
Phosphorus 364mg 128mg Khorasan wheat
Sodium 5mg 1240mg Khorasan wheat
Vitamin A 10IU 0IU Khorasan wheat
Vitamin A 1µg 0µg Khorasan wheat
Vitamin E 0.61mg 0.47mg Khorasan wheat
Manganese 2.735mg 1.015mg Khorasan wheat
Selenium 81.5µg 4.4µg Khorasan wheat
Vitamin B1 0.566mg 0.424mg Khorasan wheat
Vitamin B2 0.184mg 0.332mg Pretzel
Vitamin B3 6.375mg 5.27mg Khorasan wheat
Vitamin B5 0.949mg 0.322mg Khorasan wheat
Vitamin B6 0.259mg 0.074mg Khorasan wheat
Vitamin K 1.8µg 2.8µg Pretzel
Folate 166µg Pretzel
Trans Fat 0.005g 0.004g Pretzel
Choline 25.8mg 29.5mg Pretzel
Saturated Fat 0.196g 0.391g Khorasan wheat
Monounsaturated Fat 0.213g 0.727g Pretzel
Polyunsaturated fat 0.621g 1.291g Pretzel
Tryptophan 0.13mg 0.097mg Khorasan wheat
Threonine 0.442mg 0.25mg Khorasan wheat
Isoleucine 0.566mg 0.407mg Khorasan wheat
Leucine 1.112mg 0.757mg Khorasan wheat
Lysine 0.416mg 0.257mg Khorasan wheat
Methionine 0.251mg 0.177mg Khorasan wheat
Phenylalanine 0.772mg 0.52mg Khorasan wheat
Valine 0.687mg 0.48mg Khorasan wheat
Histidine 0.379mg 0.22mg Khorasan wheat
Fructose 0.11g 0.31g Pretzel
Omega-3 - ALA 0.048g 0.063g Pretzel
Omega-6 - Gamma-linoleic acid 0g 0.001g Pretzel
Omega-6 - Linoleic acid 1.223g Pretzel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Khorasan wheat Pretzel
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
35%
Khorasan wheat
37%
Pretzel
Minerals Daily Need Coverage Score
150%
Khorasan wheat
67%
Pretzel

Comparison summary

Which food is lower in Sugar?
Pretzel
Pretzel is lower in Sugar (difference - 5.63g)
Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 1235mg)
Which food is lower in Saturated Fat?
Khorasan wheat
Khorasan wheat is lower in Saturated Fat (difference - 0.195g)
Which food is lower in glycemic index?
Khorasan wheat
Khorasan wheat is lower in glycemic index (difference - 43)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $2.4)
Which food is richer in minerals?
Khorasan wheat
Khorasan wheat is relatively richer in minerals
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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.