Bran cereal vs. Pretzels — In-Depth Nutrition Comparison
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Summary of differences between bran cereal and pretzels
- The amount of vitamin B6, vitamin B12, folate, manganese, vitamin B2, iron, vitamin B1, phosphorus, fiber, and zinc in bran cereal is higher than in pretzels.
- Bran cereal covers your daily need for vitamin B6 914% more than pretzels.
- Bran cereal has a lower glycemic index. The glycemic index of bran cereal is 63, while the glycemic index of pretzels is 83.
These are the specific foods used in this comparison Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original and Snacks, pretzels, hard, plain, made with unenriched flour, salted.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +934.3% |
| Contains more CalciumCalcium | +980.6% |
| Contains more PotassiumPotassium | +598.6% |
| Contains more IronIron | +953.9% |
| Contains more CopperCopper | +293.9% |
| Contains more ZincZinc | +1358.8% |
| Contains more PhosphorusPhosphorus | +917.7% |
| Contains less SodiumSodium | -85% |
| Contains more ManganeseManganese | +314.2% |
| Contains more SeleniumSelenium | +62.1% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1161.1% |
| Contains more Vitamin B2Vitamin B2 | +2610% |
| Contains more Vitamin B3Vitamin B3 | +670.8% |
| Contains more Vitamin B5Vitamin B5 | +268.1% |
| Contains more Vitamin B6Vitamin B6 | +10244.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1478.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 12mg | 0.116mg | 914% |
| Vitamin B12 | 18.8µg | 0µg | 783% |
| Folate | 1310µg | 83µg | 307% |
| Manganese | 7.41mg | 1.789mg | 244% |
| Vitamin B2 | 2.71mg | 0.1mg | 201% |
| Iron | 17.6mg | 1.67mg | 199% |
| Vitamin B1 | 2.27mg | 0.18mg | 174% |
| Phosphorus | 1150mg | 113mg | 148% |
| Fiber | 29.3g | 2.8g | 106% |
| Zinc | 12.4mg | 0.85mg | 105% |
| Copper | 1.04mg | 0.264mg | 86% |
| Vitamin B3 | 14.8mg | 1.92mg | 81% |
| Magnesium | 362mg | 35mg | 78% |
| Sodium | 258mg | 1715mg | 63% |
| Vitamin A | 522µg | 0µg | 58% |
| Calcium | 389mg | 36mg | 35% |
| Potassium | 1020mg | 146mg | 26% |
| Vitamin C | 20mg | 0mg | 22% |
| Vitamin D | 4.3µg | 22% | |
| Vitamin D* | 170 IU | 21% | |
| Vitamin B5 | 1.06mg | 0.288mg | 15% |
| Starch | 21.8g | 9% | |
| Choline | 49.4mg | 9% | |
| Protein | 13.14g | 9.1g | 8% |
| Vitamin E | 1.19mg | 8% | |
| Selenium | 9.4µg | 5.8µg | 7% |
| Calories | 259kcal | 381kcal | 6% |
| Polyunsaturated fat | 2g | 1.22g | 5% |
| Vitamin K | 5.2µg | 4% | |
| Fats | 4.9g | 3.5g | 2% |
| Carbs | 74.24g | 79.2g | 2% |
| Saturated fat | 1.1g | 0.75g | 2% |
| Monounsaturated fat | 0.89g | 1.36g | 1% |
| Protein per 100 calories | 5.1g | 2.4g | N/A |
| Calories per 10 g protein | 197kcal | 419kcal | N/A |
| Weight per 100 calories | 39g | 26g | N/A |
| Unsaturated / Saturated Fat ratio | 2.6 | 3.4 | N/A |
| Net carbs | 44.94g | 76.4g | N/A |
| Sugar | 15.69g | N/A | |
| Tryptophan | 0.22mg | 0.109mg | 0% |
| Threonine | 0.38mg | 0.259mg | 0% |
| Isoleucine | 0.35mg | 0.345mg | 0% |
| Leucine | 0.7mg | 0.636mg | 0% |
| Lysine | 0.35mg | 0.221mg | 0% |
| Methionine | 0.17mg | 0.164mg | 0% |
| Phenylalanine | 0.48mg | 0.453mg | 0% |
| Valine | 0.52mg | 0.392mg | 0% |
| Histidine | 0.28mg | 0.201mg | 0% |
| Fructose | 0.36g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.14 g
Fats:
4.9 g
Carbs:
74.24 g
Water:
2.12 g
Other:
5.6 g
Protein:
9.1 g
Fats:
3.5 g
Carbs:
79.2 g
Water:
3.3 g
Other:
4.9 g
| Contains more ProteinProtein | +44.4% |
| Contains more FatsFats | +40% |
| Contains more WaterWater | +55.7% |
~equal in
Carbs
~79.2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.1 g
Monounsaturated fat:
Mono. Fat
0.89 g
Polyunsaturated fat:
Poly. Fat
2 g
Saturated fat:
Sat. Fat
0.75 g
Monounsaturated fat:
Mono. Fat
1.36 g
Polyunsaturated fat:
Poly. Fat
1.22 g
| Contains more Poly. FatPolyunsaturated fat | +63.9% |
| Contains less Sat. FatSaturated fat | -31.8% |
| Contains more Mono. FatMonounsaturated fat | +52.8% |
