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  6. Oatmeal vs. Pretzel

Oatmeal vs. Pretzel — In-Depth Nutrition Comparison

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Significant differences between oatmeal and pretzel

  • Oatmeal has more iron, vitamin B6, and vitamin A; however, pretzel is richer in folate, manganese, vitamin B3, vitamin B1, copper, and vitamin B2.
  • Pretzel covers your daily sodium needs 52% more than oatmeal.
  • Oatmeal contains less sodium.

Specific food types used in this comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Snacks, pretzels, hard, plain, salted.

Infographic

Oatmeal 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
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 +196.3%
Contains more IronIron +30.1%
Contains less SodiumSodium -96%
Contains more SeleniumSelenium +13.6%
Contains more MagnesiumMagnesium +11.5%
Contains more PotassiumPotassium +265.6%
Contains more CopperCopper +136.4%
Contains more ZincZinc +67.7%
Contains more PhosphorusPhosphorus +66.2%
Contains more ManganeseManganese +81.9%

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 0% 0% 43% 1.4% 65% 50% 57% 19% 67% 0% 1% 33%
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 AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +291.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +571.4%
Contains more Vitamin B1Vitamin B1 +63.1%
Contains more Vitamin B2Vitamin B2 +54.4%
Contains more Vitamin B3Vitamin B3 +74.2%
Contains more Vitamin KVitamin K +600%
Contains more FolateFolate +277.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.322mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oatmeal Pretzel DV% diff.
Sodium 49mg 1240mg 52%
Folate 44µg 166µg 31%
Starch 10.37g 72.58g 26%
Carbs 11.67g 80.39g 23%
Manganese 0.558mg 1.015mg 20%
Iron 5.96mg 4.58mg 17%
Vitamin B6 0.29mg 0.074mg 17%
Calories 68kcal 384kcal 16%
Protein 2.37g 10.04g 15%
Vitamin A 130µg 0µg 14%
Vitamin B1 0.26mg 0.424mg 14%
Vitamin B3 3.025mg 5.27mg 14%
Copper 0.066mg 0.156mg 10%
Vitamin B2 0.215mg 0.332mg 9%
Fiber 1.7g 3.4g 7%
Phosphorus 77mg 128mg 7%
Polyunsaturated fat 0.426g 1.291g 6%
Calcium 80mg 27mg 5%
Potassium 61mg 223mg 5%
Choline 4.7mg 29.5mg 5%
Zinc 0.62mg 1.04mg 4%
Vitamin E 0.07mg 0.47mg 3%
Fats 1.36g 2.93g 2%
Vitamin C 0mg 2.1mg 2%
Vitamin K 0.4µg 2.8µg 2%
Magnesium 26mg 29mg 1%
Selenium 5µg 4.4µg 1%
Saturated fat 0.226g 0.391g 1%
Monounsaturated fat 0.391g 0.727g 1%
Protein per 100 calories 3.5g 2.6g N/A
Calories per 10 g protein 287kcal 382kcal N/A
Weight per 100 calories 147g 26g N/A
Unsaturated / Saturated Fat ratio 3.6 5.2 N/A
Net carbs 9.97g 76.99g N/A
Sugar 0.46g 2.21g N/A
Vitamin B5 0.317mg 0.322mg 0%
Trans fat 0.003g 0.004g N/A
Tryptophan 0.04mg 0.097mg 0%
Threonine 0.083mg 0.25mg 0%
Isoleucine 0.105mg 0.407mg 0%
Leucine 0.2mg 0.757mg 0%
Lysine 0.135mg 0.257mg 0%
Methionine 0.04mg 0.177mg 0%
Phenylalanine 0.13mg 0.52mg 0%
Valine 0.151mg 0.48mg 0%
Histidine 0.057mg 0.22mg 0%
Fructose 0g 0.31g 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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 +2584.7%
Contains more ProteinProtein +323.6%
Contains more FatsFats +115.4%
Contains more CarbsCarbs +588.9%
Contains more OtherOther +515.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 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 -42.2%
Contains more Mono. FatMonounsaturated fat +85.9%
Contains more Poly. FatPolyunsaturated fat +203.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 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 GalactoseGalactose +∞%
Contains more StarchStarch +599.9%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.