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.
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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 CalciumCalcium | +433.3% |
| Contains less SodiumSodium | -60.5% |
| Contains more SeleniumSelenium | +400% |
| Contains more MagnesiumMagnesium | +26.1% |
| Contains more PotassiumPotassium | +77% |
| Contains more IronIron | +26.9% |
| Contains more CopperCopper | +54.5% |
| Contains more ZincZinc | +40.5% |
| Contains more PhosphorusPhosphorus | +30.6% |
| Contains more ManganeseManganese | +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 B1Vitamin B1 | +25.7% |
| Contains more Vitamin B5Vitamin B5 | +66.5% |
| Contains more Vitamin B6Vitamin B6 | +17.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +113.6% |
| Contains more Vitamin B2Vitamin B2 | +36.6% |
| Contains more Vitamin B3Vitamin B3 | +10.3% |
| Contains more Vitamin KVitamin K | +1300% |
| Contains more FolateFolate | +49.5% |
| Contains more CholineCholine | +102.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
Protein:
10.04 g
Fats:
2.93 g
Carbs:
80.39 g
Water:
3.13 g
Other:
3.51 g
| Contains more FatsFats | +13.7% |
| Contains more WaterWater | +1063.6% |
| Contains more ProteinProtein | +13.4% |
| Contains more CarbsCarbs | +62.7% |
| Contains more OtherOther | +77.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
Saturated fat:
Sat. Fat
0.391 g
Monounsaturated fat:
Mono. Fat
0.727 g
Polyunsaturated fat:
Poly. Fat
1.291 g
| Contains more Poly. FatPolyunsaturated fat | +24.1% |
| Contains less Sat. FatSaturated fat | -44% |
| Contains more Mono. FatMonounsaturated fat | +21.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
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 GlucoseGlucose | +127.5% |
| Contains more FructoseFructose | +683.9% |
| Contains more MaltoseMaltose | +50.5% |
| Contains more StarchStarch | +95.3% |
~equal in
Sucrose
~0g
~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.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Sodium | 490mg | 1240mg | 33% |
| Selenium | 22µg | 4.4µg | 32% |
| Manganese | 0.536mg | 1.015mg | 21% |
| Starch | 37.17g | 72.58g | 15% |
| Folate | 111µg | 166µg | 14% |
| Calcium | 144mg | 27mg | 12% |
| Iron | 3.61mg | 4.58mg | 12% |
| Carbs | 49.42g | 80.39g | 10% |
| Vitamin B1 | 0.533mg | 0.424mg | 9% |
| Vitamin B2 | 0.243mg | 0.332mg | 7% |
| Calories | 266kcal | 384kcal | 6% |
| Copper | 0.101mg | 0.156mg | 6% |
| Phosphorus | 98mg | 128mg | 4% |
| Vitamin B5 | 0.536mg | 0.322mg | 4% |
| Zinc | 0.74mg | 1.04mg | 3% |
| Vitamin B3 | 4.78mg | 5.27mg | 3% |
| Fiber | 2.7g | 3.4g | 3% |
| Choline | 14.6mg | 29.5mg | 3% |
| Potassium | 126mg | 223mg | 3% |
| Fructose | 2.43g | 0.31g | 3% |
| Vitamin K | 0.2µg | 2.8µg | 2% |
| Protein | 8.85g | 10.04g | 2% |
| Vitamin E | 0.22mg | 0.47mg | 2% |
| Vitamin C | 0mg | 2.1mg | 2% |
| Polyunsaturated fat | 1.602g | 1.291g | 2% |
| Vitamin B6 | 0.087mg | 0.074mg | 1% |
| Magnesium | 23mg | 29mg | 1% |
| Fats | 3.33g | 2.93g | 1% |
| Saturated fat | 0.698g | 0.391g | 1% |
| Net carbs | 46.72g | 76.99g | N/A |
| Sugar | 5.67g | 2.21g | N/A |
| Trans fat | 0.027g | 0.004g | N/A |
| Monounsaturated fat | 0.599g | 0.727g | 0% |
| Tryptophan | 0.097mg | 0% | |
| Threonine | 0.25mg | 0% | |
| Isoleucine | 0.407mg | 0% | |
| Leucine | 0.757mg | 0% | |
| Lysine | 0.257mg | 0% | |
| Methionine | 0.177mg | 0% | |
| Phenylalanine | 0.52mg | 0% | |
| Valine | 0.48mg | 0% | |
| Histidine | 0.22mg | 0% | |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.166g | 0.063g | N/A |
| Omega-6 - Gamma-linoleic acid | 0g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0.002g | 0g | N/A |
| Omega-6 - Linoleic acid | 1.223g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
33%
37%
Minerals Daily Need Coverage Score
56%
67%
Comparison summary
Which food contains less Sodium?
White bread contains less Sodium (difference - 750mg)
Which food is lower in glycemic index?
White bread is lower in glycemic index (difference - 10)
Which food is cheaper?
White bread is cheaper (difference - $2.4)
Which food is lower in Sugar?
Pretzel is lower in Sugar (difference - 3.46g)
Which food is lower in Saturated fat?
Pretzel is lower in Saturated fat (difference - 0.307g)
Which food is richer in minerals?
Pretzel is relatively richer in minerals
Which food is richer in vitamins?
Pretzel is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)