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  6. Pretzel vs. Almonds

Pretzel vs. Almonds — In-Depth Nutrition Comparison

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How are pretzel and almonds different?

  • Pretzel is richer in folate, while almonds are higher in vitamin E, copper, vitamin B2, magnesium, manganese, phosphorus, fiber, and calcium.
  • Almonds cover your daily need for vitamin E, 168% more than pretzel.
  • Pretzel contains 1240 times more sodium than almonds. Pretzel contains 1240mg of sodium, while almonds contain 1mg.
  • Pretzel has a higher glycemic index (83) than almonds (0).

Snacks, pretzels, hard, plain, salted and Nuts, almonds types were used in this article.

Infographic

Pretzel vs Almonds 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 21% 8.1% 20% 172% 52% 28% 55% 162% 132% 24%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more IronIron +23.5%
Contains more MagnesiumMagnesium +831%
Contains more CalciumCalcium +896.3%
Contains more PotassiumPotassium +228.7%
Contains more CopperCopper +560.9%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +275.8%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +114.7%
~equal in Selenium ~4.1µg

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 7% 0% 0% 9.4% 106% 77% 99% 19% 17% 0% 7% 125%
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% 513% 51% 263% 68% 28% 32% 0% 0% 33%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +106.8%
Contains more Vitamin B3Vitamin B3 +45.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +277.3%
Contains more Vitamin EVitamin E +5353.2%
Contains more Vitamin B2Vitamin B2 +242.8%
Contains more Vitamin B5Vitamin B5 +46.3%
Contains more Vitamin B6Vitamin B6 +85.1%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pretzel Almonds DV% diff.
Vitamin E 0.47mg 25.63mg 168%
Copper 0.156mg 1.031mg 97%
Monounsaturated fat 0.727g 31.551g 77%
Polyunsaturated fat 1.291g 12.329g 74%
Fats 2.93g 49.93g 72%
Vitamin B2 0.332mg 1.138mg 62%
Magnesium 29mg 270mg 57%
Sodium 1240mg 1mg 54%
Manganese 1.015mg 2.179mg 51%
Phosphorus 128mg 481mg 50%
Fiber 3.4g 12.5g 36%
Folate 166µg 44µg 31%
Starch 72.58g 0.72g 30%
Calcium 27mg 269mg 24%
Protein 10.04g 21.15g 22%
Carbs 80.39g 21.55g 20%
Zinc 1.04mg 3.12mg 19%
Vitamin B1 0.424mg 0.205mg 18%
Saturated fat 0.391g 3.802g 16%
Potassium 223mg 733mg 15%
Iron 4.58mg 3.71mg 11%
Calories 384kcal 579kcal 10%
Vitamin B3 5.27mg 3.618mg 10%
Vitamin B6 0.074mg 0.137mg 5%
Choline 29.5mg 52.1mg 4%
Vitamin B5 0.322mg 0.471mg 3%
Vitamin C 2.1mg 0mg 2%
Vitamin K 2.8µg 0µg 2%
Selenium 4.4µg 4.1µg 1%
Protein per 100 calories 2.6g 3.7g N/A
Calories per 10 g protein 382kcal 274kcal N/A
Weight per 100 calories 26g 17g N/A
Unsaturated / Saturated Fat ratio 5.2 12 N/A
Net carbs 76.99g 9.05g N/A
Sugar 2.21g 4.35g N/A
Trans fat 0.004g 0.015g N/A
Tryptophan 0.097mg 0.211mg 0%
Threonine 0.25mg 0.601mg 0%
Isoleucine 0.407mg 0.751mg 0%
Leucine 0.757mg 1.473mg 0%
Lysine 0.257mg 0.568mg 0%
Methionine 0.177mg 0.157mg 0%
Phenylalanine 0.52mg 1.132mg 0%
Valine 0.48mg 0.855mg 0%
Histidine 0.22mg 0.539mg 0%
Fructose 0.31g 0.11g 0%
Omega-3 - ALA 0.063g 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.001g 0g N/A
Omega-6 - Eicosadienoic acid 0g 0.002g N/A
Omega-6 - Linoleic acid 1.223g 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more CarbsCarbs +273%
Contains more OtherOther +18.6%
Contains more ProteinProtein +110.7%
Contains more FatsFats +1604.1%
Contains more WaterWater +40.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 30% 54%
Saturated fat: Sat. Fat 0.391 g
Monounsaturated fat: Mono. Fat 0.727 g
Polyunsaturated fat: Poly. Fat 1.291 g
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated fat -89.7%
Contains more Mono. FatMonounsaturated fat +4239.9%
Contains more Poly. FatPolyunsaturated fat +855%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
Contains more StarchStarch +9980.6%
Contains more GlucoseGlucose +305.9%
Contains more FructoseFructose +181.8%
Contains more MaltoseMaltose +2675%
Contains more SucroseSucrose +∞%
Contains more GalactoseGalactose +∞%
~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. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.