Corn nuts vs. Pretzels — In-Depth Nutrition Comparison

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Summary of differences between corn nuts and pretzels

Corn nuts have more phosphorus, fiber, magnesium, vitamin B1, and zinc, while pretzels have more manganese, folate, and copper.
Pretzels cover your daily need for manganese, 57% more than corn nuts.
Corn nuts contain 3 times more saturated fat than pretzels. While corn nuts contain 2.58g of saturated fat, pretzels contain only 0.75g.
Corn nuts have a lower glycemic index. The glycemic index of corn nuts is 40, while the glycemic index of pretzels is 83.

These are the specific foods used in this comparison Snacks, cornnuts, barbecue-flavor and Snacks, pretzels, hard, plain, made with unenriched flour, salted.

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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.

Corn nuts

Pretzels

Contains more MagnesiumMagnesium	+211.4%
Contains more PotassiumPotassium	+95.9%
Contains more ZincZinc	+121.2%
Contains more PhosphorusPhosphorus	+150.4%
Contains less SodiumSodium	-65%

Contains more CalciumCalcium	+111.8%
Contains more CopperCopper	+94.1%
Contains more ManganeseManganese	+267.4%

~equal in Iron ~1.67mg

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.

Corn nuts

Pretzels

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+94.4%
Contains more Vitamin B2Vitamin B2	+42%
Contains more Vitamin B5Vitamin B5	+29.9%
Contains more Vitamin B6Vitamin B6	+61.2%

Contains more Vitamin B3Vitamin B3	+27.4%
Contains more FolateFolate	+∞%

~equal in Vitamin D ~µg

~equal in Vitamin E ~mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0.487mg	1.789mg	57%
Sodium	600mg	1715mg	48%
Phosphorus	283mg	113mg	24%
Fiber	8.4g	2.8g	22%
Folate	0µg	83µg	21%
Magnesium	109mg	35mg	18%
Fats	14.3g	3.5g	17%
Monounsaturated fat	7.36g	1.36g	15%
Copper	0.136mg	0.264mg	14%
Vitamin B1	0.35mg	0.18mg	14%
Polyunsaturated fat	3.22g	1.22g	13%
Selenium		5.8µg	11%
Zinc	1.88mg	0.85mg	9%
Saturated fat	2.58g	0.75g	8%
Vitamin B6	0.187mg	0.116mg	5%
Potassium	286mg	146mg	4%
Calories	436kcal	381kcal	3%
Carbs	71.7g	79.2g	3%
Vitamin B2	0.142mg	0.1mg	3%
Vitamin B3	1.507mg	1.92mg	3%
Calcium	17mg	36mg	2%
Vitamin A	17µg	0µg	2%
Vitamin B5	0.374mg	0.288mg	2%
Protein	9g	9.1g	0%
Protein per 100 calories	2.1g	2.4g	N/A
Calories per 10 g protein	484kcal	419kcal	N/A
Weight per 100 calories	23g	26g	N/A
Unsaturated / Saturated Fat ratio	4.1	3.4	N/A
Vitamin C	0.4mg	0mg	0%
Net carbs	63.3g	76.4g	N/A
Iron	1.7mg	1.67mg	0%
Tryptophan		0.109mg	0%
Threonine		0.259mg	0%
Isoleucine		0.345mg	0%
Leucine		0.636mg	0%
Lysine		0.221mg	0%
Methionine		0.164mg	0%
Phenylalanine		0.453mg	0%
Valine		0.392mg	0%
Histidine		0.201mg	0%