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Broccoli vs. Pretzel — In-Depth Nutrition Comparison

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What are the differences between broccoli and pretzel?

  • Broccoli is higher in vitamin C, vitamin K, and vitamin A, yet pretzel is higher in iron, manganese, vitamin B1, vitamin B3, folate, and vitamin B2.
  • Broccoli's daily need coverage for vitamin C is 97% more.
  • The amount of sodium in broccoli is lower.
  • The glycemic index of broccoli is lower.

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

Infographic

Broccoli 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
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 CalciumCalcium +74.1%
Contains more PotassiumPotassium +41.7%
Contains less SodiumSodium -97.3%
Contains more MagnesiumMagnesium +38.1%
Contains more IronIron +527.4%
Contains more CopperCopper +218.4%
Contains more ZincZinc +153.7%
Contains more PhosphorusPhosphorus +93.9%
Contains more ManganeseManganese +383.3%
Contains more SeleniumSelenium +76%

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 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 297% 0% 10% 16% 18% 27% 12% 34% 40% 0% 254% 47%
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 +4147.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +66%
Contains more Vitamin B5Vitamin B5 +78%
Contains more Vitamin B6Vitamin B6 +136.5%
Contains more Vitamin KVitamin K +3528.6%
Contains more Vitamin B1Vitamin B1 +497.2%
Contains more Vitamin B2Vitamin B2 +183.8%
Contains more Vitamin B3Vitamin B3 +724.7%
Contains more FolateFolate +163.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broccoli Pretzel DV% diff.
Vitamin C 89.2mg 2.1mg 97%
Vitamin K 101.6µg 2.8µg 82%
Sodium 33mg 1240mg 52%
Iron 0.73mg 4.58mg 48%
Manganese 0.21mg 1.015mg 35%
Starch 0g 72.58g 30%
Vitamin B1 0.071mg 0.424mg 29%
Vitamin B3 0.639mg 5.27mg 29%
Folate 63µg 166µg 26%
Carbs 6.64g 80.39g 25%
Calories 34kcal 384kcal 18%
Vitamin B2 0.117mg 0.332mg 17%
Protein 2.82g 10.04g 14%
Copper 0.049mg 0.156mg 12%
Phosphorus 66mg 128mg 9%
Vitamin B6 0.175mg 0.074mg 8%
Polyunsaturated fat 0.038g 1.291g 8%
Zinc 0.41mg 1.04mg 6%
Vitamin B5 0.573mg 0.322mg 5%
Fats 0.37g 2.93g 4%
Potassium 316mg 223mg 3%
Fiber 2.6g 3.4g 3%
Vitamin A 31µg 0µg 3%
Selenium 2.5µg 4.4µg 3%
Magnesium 21mg 29mg 2%
Calcium 47mg 27mg 2%
Vitamin E 0.78mg 0.47mg 2%
Choline 18.7mg 29.5mg 2%
Saturated fat 0.039g 0.391g 2%
Monounsaturated fat 0.011g 0.727g 2%
Protein per 100 calories 8.3g 2.6g N/A
Calories per 10 g protein 121kcal 382kcal N/A
Weight per 100 calories 294g 26g N/A
Unsaturated / Saturated Fat ratio 1.3 5.2 N/A
Net carbs 4.04g 76.99g N/A
Sugar 1.7g 2.21g N/A
Trans fat 0g 0.004g N/A
Tryptophan 0.033mg 0.097mg 0%
Threonine 0.088mg 0.25mg 0%
Isoleucine 0.079mg 0.407mg 0%
Leucine 0.129mg 0.757mg 0%
Lysine 0.135mg 0.257mg 0%
Methionine 0.038mg 0.177mg 0%
Phenylalanine 0.117mg 0.52mg 0%
Valine 0.125mg 0.48mg 0%
Histidine 0.059mg 0.22mg 0%
Fructose 0.68g 0.31g 0%
Omega-3 - ALA 0.063g N/A
Omega-6 - Gamma-linoleic acid 0g 0.001g N/A
Omega-6 - Linoleic acid 1.223g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 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 +2753%
Contains more ProteinProtein +256%
Contains more FatsFats +691.9%
Contains more CarbsCarbs +1110.7%
Contains more OtherOther +303.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 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 -90%
Contains more Mono. FatMonounsaturated fat +6509.1%
Contains more Poly. FatPolyunsaturated fat +3297.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 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 FructoseFructose +119.4%
Contains more LactoseLactose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +40.8%
Contains more MaltoseMaltose +428.6%
~equal in Galactose ~0g

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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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.