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  6. Potato vs. Pretzel

Potato vs. Pretzel — In-Depth Nutrition Comparison

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How are potatoes and pretzel different?

  • Potatoes are higher in vitamin C and vitamin B6; however, pretzel is richer in iron, folate, manganese, vitamin B1, vitamin B3, vitamin B2, and phosphorus.
  • Daily need coverage for sodium for pretzel is 54% higher.
  • Potatoes contain 9 times more vitamin C than pretzel. While potatoes contain 19.7mg of vitamin C, pretzel contains only 2.1mg.
  • Potatoes have less sodium.

Potatoes, flesh, and skin, raw and Snacks, pretzels, hard, plain, salted are the varieties used in this article.

Infographic

Potato 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.
Potato
Potato
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
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 PotassiumPotassium +90.6%
Contains less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +26.1%
Contains more CalciumCalcium +125%
Contains more IronIron +465.4%
Contains more CopperCopper +41.8%
Contains more ZincZinc +246.7%
Contains more PhosphorusPhosphorus +124.6%
Contains more ManganeseManganese +407.5%
Contains more SeleniumSelenium +1000%

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.
Potato
Potato
2
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 66% 0% 0% 0.2% 20% 7.4% 20% 18% 69% 0% 5% 11%
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 +838.1%
Contains more Vitamin B6Vitamin B6 +302.7%
Contains more Vitamin EVitamin E +4600%
Contains more Vitamin B1Vitamin B1 +423.5%
Contains more Vitamin B2Vitamin B2 +937.5%
Contains more Vitamin B3Vitamin B3 +396.7%
Contains more Vitamin KVitamin K +40%
Contains more FolateFolate +1006.7%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B5 ~0.322mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato Pretzel DV% diff.
Sodium 6mg 1240mg 54%
Iron 0.81mg 4.58mg 47%
Folate 15µg 166µg 38%
Manganese 0.2mg 1.015mg 35%
Vitamin B1 0.081mg 0.424mg 29%
Vitamin B3 1.061mg 5.27mg 26%
Starch 15.29g 72.58g 24%
Vitamin B2 0.032mg 0.332mg 23%
Carbs 17.49g 80.39g 21%
Vitamin C 19.7mg 2.1mg 20%
Vitamin B6 0.298mg 0.074mg 17%
Protein 2.05g 10.04g 16%
Calories 77kcal 384kcal 15%
Phosphorus 57mg 128mg 10%
Polyunsaturated fat 0.042g 1.291g 8%
Zinc 0.3mg 1.04mg 7%
Selenium 0.4µg 4.4µg 7%
Potassium 425mg 223mg 6%
Fiber 2.1g 3.4g 5%
Copper 0.11mg 0.156mg 5%
Fats 0.09g 2.93g 4%
Vitamin E 0.01mg 0.47mg 3%
Choline 12.1mg 29.5mg 3%
Calcium 12mg 27mg 2%
Saturated fat 0.025g 0.391g 2%
Monounsaturated fat 0.002g 0.727g 2%
Magnesium 23mg 29mg 1%
Vitamin B5 0.295mg 0.322mg 1%
Vitamin K 2µg 2.8µg 1%
Protein per 100 calories 2.7g 2.6g N/A
Calories per 10 g protein 376kcal 382kcal N/A
Weight per 100 calories 130g 26g N/A
Unsaturated / Saturated Fat ratio 1.8 5.2 N/A
Net carbs 15.39g 76.99g N/A
Sugar 0.82g 2.21g N/A
Trans fat 0g 0.004g N/A
Tryptophan 0.021mg 0.097mg 0%
Threonine 0.067mg 0.25mg 0%
Isoleucine 0.066mg 0.407mg 0%
Leucine 0.098mg 0.757mg 0%
Lysine 0.107mg 0.257mg 0%
Methionine 0.032mg 0.177mg 0%
Phenylalanine 0.081mg 0.52mg 0%
Valine 0.103mg 0.48mg 0%
Histidine 0.035mg 0.22mg 0%
Fructose 0.26g 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
Potato
Potato
1
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 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 +2431.9%
Contains more ProteinProtein +389.8%
Contains more FatsFats +3155.6%
Contains more CarbsCarbs +359.6%
Contains more OtherOther +213.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 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 -93.6%
Contains more Mono. FatMonounsaturated fat +36250%
Contains more Poly. FatPolyunsaturated fat +2973.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Potato
Potato
1
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0 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 StarchStarch +374.7%
Contains more GlucoseGlucose +122.6%
Contains more FructoseFructose +19.2%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.