Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Banana
  5. Compare
  6. Banana vs. Pretzel

Banana vs. Pretzel — In-Depth Nutrition Comparison

Compare

What are the differences between bananas and pretzel?

  • Bananas are higher in vitamin B6, yet pretzel is higher in iron, folate, vitamin B1, manganese, vitamin B3, vitamin B2, phosphorus, and copper.
  • Pretzel's daily need coverage for iron is 54% more.
  • Bananas have 5 times more vitamin B6 than pretzel. While bananas have 0.367mg of vitamin B6, pretzel has only 0.074mg.
  • The amount of sodium in bananas is lower.
  • The glycemic index of bananas is lower.

We used Bananas, raw and Snacks, pretzels, hard, plain, salted types in this article.

Infographic

Banana 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.
Banana
Banana
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 1.5% 32% 9.8% 26% 4.1% 9.4% 0.13% 35% 5.5%
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 PotassiumPotassium +60.5%
Contains less SodiumSodium -99.9%
Contains more CalciumCalcium +440%
Contains more IronIron +1661.5%
Contains more CopperCopper +100%
Contains more ZincZinc +593.3%
Contains more PhosphorusPhosphorus +481.8%
Contains more ManganeseManganese +275.9%
Contains more SeleniumSelenium +340%
~equal in Magnesium ~29mg

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.
Banana
Banana
3
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 29% 0% 1% 2% 7.8% 17% 12% 20% 85% 0% 1.3% 15%
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 7% 0% 0% 9.4% 106% 77% 99% 19% 17% 0% 7% 125%
Contains more Vitamin CVitamin C +314.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +395.9%
Contains more Vitamin EVitamin E +370%
Contains more Vitamin B1Vitamin B1 +1267.7%
Contains more Vitamin B2Vitamin B2 +354.8%
Contains more Vitamin B3Vitamin B3 +692.5%
Contains more Vitamin KVitamin K +460%
Contains more FolateFolate +730%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.322mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Banana Pretzel DV% diff.
Iron 0.26mg 4.58mg 54%
Sodium 1mg 1240mg 54%
Folate 20µg 166µg 37%
Vitamin B1 0.031mg 0.424mg 33%
Manganese 0.27mg 1.015mg 32%
Vitamin B3 0.665mg 5.27mg 29%
Starch 5.38g 72.58g 28%
Vitamin B6 0.367mg 0.074mg 23%
Vitamin B2 0.073mg 0.332mg 20%
Carbs 22.84g 80.39g 19%
Protein 1.09g 10.04g 18%
Calories 89kcal 384kcal 15%
Phosphorus 22mg 128mg 15%
Copper 0.078mg 0.156mg 9%
Zinc 0.15mg 1.04mg 8%
Polyunsaturated fat 0.073g 1.291g 8%
Vitamin C 8.7mg 2.1mg 7%
Selenium 1µg 4.4µg 6%
Fructose 4.85g 0.31g 6%
Fats 0.33g 2.93g 4%
Potassium 358mg 223mg 4%
Choline 9.8mg 29.5mg 4%
Fiber 2.6g 3.4g 3%
Calcium 5mg 27mg 2%
Vitamin E 0.1mg 0.47mg 2%
Vitamin K 0.5µg 2.8µg 2%
Monounsaturated fat 0.032g 0.727g 2%
Saturated fat 0.112g 0.391g 1%
Protein per 100 calories 1.2g 2.6g N/A
Calories per 10 g protein 817kcal 382kcal N/A
Weight per 100 calories 112g 26g N/A
Unsaturated / Saturated Fat ratio 0.94 5.2 N/A
Net carbs 20.24g 76.99g N/A
Magnesium 27mg 29mg 0%
Sugar 12.23g 2.21g N/A
Vitamin A 3µg 0µg 0%
Vitamin B5 0.334mg 0.322mg 0%
Trans fat 0g 0.004g N/A
Tryptophan 0.009mg 0.097mg 0%
Threonine 0.028mg 0.25mg 0%
Isoleucine 0.028mg 0.407mg 0%
Leucine 0.068mg 0.757mg 0%
Lysine 0.05mg 0.257mg 0%
Methionine 0.008mg 0.177mg 0%
Phenylalanine 0.049mg 0.52mg 0%
Valine 0.047mg 0.48mg 0%
Histidine 0.077mg 0.22mg 0%
Omega-3 - ALA 0.063g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Linoleic acid 1.223g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Banana
Banana
1
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 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 WaterWater +2293.3%
Contains more ProteinProtein +821.1%
Contains more FatsFats +787.9%
Contains more CarbsCarbs +252%
Contains more OtherOther +322.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Banana
Banana
1
52% 15% 34%
Saturated fat: Sat. Fat 0.112 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.073 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 -71.4%
Contains more Mono. FatMonounsaturated fat +2171.9%
Contains more Poly. FatPolyunsaturated fat +1668.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Banana
Banana
3
31% 14% 28% 28%
Starch: 5.38 g
Sucrose: 2.39 g
Glucose: 4.98 g
Fructose: 4.85 g
Lactose: 0 g
Maltose: 0.01 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 GlucoseGlucose +621.7%
Contains more FructoseFructose +1464.5%
Contains more StarchStarch +1249.1%
Contains more MaltoseMaltose +11000%
~equal in Lactose ~0g
~equal in Galactose ~0g

People also compare

Banana
Banana vs Strawberry
Strawberry
Banana
Banana vs Apple
Apple
Banana
Banana vs Pineapple
Pineapple
Pretzel
Pretzel vs Butterscotch
Butterscotch
Pretzel
Pretzel vs Caramel
Caramel
Pretzel
Pretzel vs White chocolate
White chocolate

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. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.