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Popcorn vs. Pretzels — In-Depth Nutrition Comparison

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What are the main differences between popcorn and pretzels?

  • Popcorn is richer in fiber, phosphorus, magnesium, zinc, iron, and protein, yet pretzels are richer in manganese, folate, and selenium.
  • Pretzels' daily need coverage for sodium is 74% higher.
  • Popcorn has 5 times more fiber than pretzels. Popcorn has 14.5g of fiber, while pretzels have 2.8g.
  • Popcorn contains less sodium.
  • Popcorn has a lower glycemic index than pretzels.

We used Snacks, popcorn, air-popped and Snacks, pretzels, hard, plain, made with unenriched flour, salted types in this comparison.

Infographic

Popcorn vs Pretzels infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 2.1% 29% 120% 87% 84% 153% 1% 145% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 11% 13% 63% 88% 23% 48% 224% 233% 32%
Contains more MagnesiumMagnesium +311.4%
Contains more PotassiumPotassium +125.3%
Contains more IronIron +91%
Contains more ZincZinc +262.4%
Contains more PhosphorusPhosphorus +216.8%
Contains less SodiumSodium -99.5%
Contains more CalciumCalcium +414.3%
Contains more ManganeseManganese +60.7%
Contains more SeleniumSelenium +∞%
~equal in Copper ~0.264mg

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.
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% 3.3% 5.8% 26% 19% 43% 31% 36% 0% 3% 23%
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% 0% 0% 45% 23% 36% 17% 27% 0% 0% 62%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +20.2%
Contains more Vitamin B5Vitamin B5 +77.1%
Contains more Vitamin B6Vitamin B6 +35.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +73.1%
Contains more Vitamin B2Vitamin B2 +20.5%
Contains more FolateFolate +167.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Popcorn Pretzels DV% diff.
Sodium 8mg 1715mg 74%
Fiber 14.5g 2.8g 47%
Phosphorus 358mg 113mg 35%
Manganese 1.113mg 1.789mg 29%
Magnesium 144mg 35mg 26%
Starch 54.4g 22%
Zinc 3.08mg 0.85mg 20%
Iron 3.19mg 1.67mg 19%
Folate 31µg 83µg 13%
Selenium 0µg 5.8µg 11%
Protein 12.94g 9.1g 8%
Polyunsaturated fat 2.318g 1.22g 7%
Vitamin B1 0.104mg 0.18mg 6%
Potassium 329mg 146mg 5%
Vitamin B5 0.51mg 0.288mg 4%
Choline 21.2mg 4%
Calcium 7mg 36mg 3%
Vitamin B6 0.157mg 0.116mg 3%
Fats 4.54g 3.5g 2%
Vitamin E 0.29mg 2%
Vitamin B3 2.308mg 1.92mg 2%
Vitamin A 10µg 0µg 1%
Vitamin B2 0.083mg 0.1mg 1%
Vitamin K 1.2µg 1%
Saturated fat 0.637g 0.75g 1%
Monounsaturated fat 0.95g 1.36g 1%
Calories 387kcal 381kcal 0%
Protein per 100 calories 3.3g 2.4g N/A
Calories per 10 g protein 299kcal 419kcal N/A
Weight per 100 calories 26g 26g N/A
Unsaturated / Saturated Fat ratio 5.1 3.4 N/A
Net carbs 63.28g 76.4g N/A
Carbs 77.78g 79.2g 0%
Sugar 0.87g N/A
Copper 0.262mg 0.264mg 0%
Tryptophan 0.085mg 0.109mg 0%
Threonine 0.452mg 0.259mg 0%
Isoleucine 0.431mg 0.345mg 0%
Leucine 1.473mg 0.636mg 0%
Lysine 0.338mg 0.221mg 0%
Methionine 0.252mg 0.164mg 0%
Phenylalanine 0.59mg 0.453mg 0%
Valine 0.607mg 0.392mg 0%
Histidine 0.367mg 0.201mg 0%
Fructose 0.07g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 5% 78% 3%
Protein: 12.94 g
Fats: 4.54 g
Carbs: 77.78 g
Water: 3.32 g
Other: 1.42 g
9% 4% 79% 3% 5%
Protein: 9.1 g
Fats: 3.5 g
Carbs: 79.2 g
Water: 3.3 g
Other: 4.9 g
Contains more ProteinProtein +42.2%
Contains more FatsFats +29.7%
~equal in Carbs ~79.2g
~equal in Water ~3.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 59%
Saturated fat: Sat. Fat 0.637 g
Monounsaturated fat: Mono. Fat 0.95 g
Polyunsaturated fat: Poly. Fat 2.318 g
23% 41% 37%
Saturated fat: Sat. Fat 0.75 g
Monounsaturated fat: Mono. Fat 1.36 g
Polyunsaturated fat: Poly. Fat 1.22 g
Contains less Sat. FatSaturated fat -15.1%
Contains more Poly. FatPolyunsaturated fat +90%
Contains more Mono. FatMonounsaturated fat +43.2%

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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. Popcorn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167959/nutrients
  2. Pretzels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170650/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.