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White Bread vs. Pretzel — In-Depth Nutrition Comparison

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What are the main differences between White Bread and Pretzel?

  • White Bread is richer in Selenium, Calcium, and Vitamin B1, while Pretzel is higher in Manganese, Folate, Iron, Vitamin B2, and Copper.
  • Pretzel's daily need coverage for Sodium is 33% higher.
  • Pretzel has 5 times less Calcium than White Bread. White Bread has 144mg of Calcium, while Pretzel has 27mg.
  • White Bread is lower in Sodium.

We used Bread, white, commercially prepared (includes soft bread crumbs) and Snacks, pretzels, hard, plain, salted types in this comparison.

Infographic

White Bread 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 +433.3%
Contains less Sodium -60.5%
Contains more Selenium +400%
Contains more Iron +26.9%
Contains more Magnesium +26.1%
Contains more Phosphorus +30.6%
Contains more Potassium +77%
Contains more Zinc +40.5%
Contains more Copper +54.5%
Contains more Manganese +89.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 172% 21% 55% 20% 162% 29% 53% 133% 24%
Contains more Calcium +433.3%
Contains less Sodium -60.5%
Contains more Selenium +400%
Contains more Iron +26.9%
Contains more Magnesium +26.1%
Contains more Phosphorus +30.6%
Contains more Potassium +77%
Contains more Zinc +40.5%
Contains more Copper +54.5%
Contains more Manganese +89.4%

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 A +∞%
Contains more Vitamin B1 +25.7%
Contains more Vitamin B5 +66.5%
Contains more Vitamin B6 +17.6%
Contains more Vitamin E +113.6%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +36.6%
Contains more Vitamin B3 +10.3%
Contains more Folate +49.5%
Contains more Vitamin K +1300%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 134% 57% 90% 33% 21% 84% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 10% 0% 7% 106% 77% 99% 20% 18% 125% 0% 7%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +25.7%
Contains more Vitamin B5 +66.5%
Contains more Vitamin B6 +17.6%
Contains more Vitamin E +113.6%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +36.6%
Contains more Vitamin B3 +10.3%
Contains more Folate +49.5%
Contains more Vitamin K +1300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +13.7%
Contains more Water +1063.6%
Contains more Protein +13.4%
Contains more Carbs +62.7%
Contains more Other +77.3%
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 Fats +13.7%
Contains more Water +1063.6%
Contains more Protein +13.4%
Contains more Carbs +62.7%
Contains more Other +77.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +24.1%
Contains less Saturated Fat -44%
Contains more Monounsaturated Fat +21.4%
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 g
16% 30% 54%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g
Contains more Polyunsaturated fat +24.1%
Contains less Saturated Fat -44%
Contains more Monounsaturated Fat +21.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +127.5%
Contains more Fructose +683.9%
Contains more Maltose +50.5%
Contains more Starch +95.3%
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 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 Glucose +127.5%
Contains more Fructose +683.9%
Contains more Maltose +50.5%
Contains more Starch +95.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient White Bread Pretzel Opinion
Net carbs 46.72g 76.99g Pretzel
Protein 8.85g 10.04g Pretzel
Fats 3.33g 2.93g White Bread
Carbs 49.42g 80.39g Pretzel
Calories 266kcal 384kcal Pretzel
Starch 37.17g 72.58g Pretzel
Fructose 2.43g 0.31g White Bread
Sugar 5.67g 2.21g Pretzel
Fiber 2.7g 3.4g Pretzel
Calcium 144mg 27mg White Bread
Iron 3.61mg 4.58mg Pretzel
Magnesium 23mg 29mg Pretzel
Phosphorus 98mg 128mg Pretzel
Potassium 126mg 223mg Pretzel
Sodium 490mg 1240mg White Bread
Zinc 0.74mg 1.04mg Pretzel
Copper 0.101mg 0.156mg Pretzel
Manganese 0.536mg 1.015mg Pretzel
Selenium 22µg 4.4µg White Bread
Vitamin A 1IU 0IU White Bread
Vitamin E 0.22mg 0.47mg Pretzel
Vitamin C 0mg 2.1mg Pretzel
Vitamin B1 0.533mg 0.424mg White Bread
Vitamin B2 0.243mg 0.332mg Pretzel
Vitamin B3 4.78mg 5.27mg Pretzel
Vitamin B5 0.536mg 0.322mg White Bread
Vitamin B6 0.087mg 0.074mg White Bread
Folate 111µg 166µg Pretzel
Vitamin K 0.2µg 2.8µg Pretzel
Tryptophan 0.097mg Pretzel
Threonine 0.25mg Pretzel
Isoleucine 0.407mg Pretzel
Leucine 0.757mg Pretzel
Lysine 0.257mg Pretzel
Methionine 0.177mg Pretzel
Phenylalanine 0.52mg Pretzel
Valine 0.48mg Pretzel
Histidine 0.22mg Pretzel
Trans Fat 0.027g 0.004g Pretzel
Saturated Fat 0.698g 0.391g Pretzel
Omega-3 - EPA 0.001g 0g White Bread
Monounsaturated Fat 0.599g 0.727g Pretzel
Polyunsaturated fat 1.602g 1.291g White Bread
Omega-6 - Eicosadienoic acid 0.002g 0g White Bread
Omega-6 - Linoleic acid 1.223g Pretzel
Omega-6 - Gamma-linoleic acid 0g 0.001g Pretzel
Omega-3 - ALA 0.166g 0.063g White Bread

Which food is preferable for your diet?

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

People also compare

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%
White Bread
39%
Pretzel
Minerals Daily Need Coverage Score
56%
White Bread
67%
Pretzel

Comparison summary

Which food contains less Sodium?
White Bread
White Bread contains less Sodium (difference - 750mg)
Which food is lower in glycemic index?
White Bread
White Bread is lower in glycemic index (difference - 10)
Which food is cheaper?
White Bread
White Bread is cheaper (difference - $2.4)
Which food is lower in Sugar?
Pretzel
Pretzel is lower in Sugar (difference - 3.46g)
Which food is lower in Saturated Fat?
Pretzel
Pretzel is lower in Saturated Fat (difference - 0.307g)
Which food is richer in minerals?
Pretzel
Pretzel 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. White Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.