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  6. Pretzel vs. Broccoli

Pretzel vs. Broccoli — In-Depth Nutrition Comparison

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What are the differences between pretzel and broccoli?

  • Pretzel is higher in iron, manganese, vitamin B1, vitamin B3, folate, and vitamin B2, yet broccoli is higher in vitamin C, vitamin K, and vitamin A.
  • Broccoli's daily need coverage for vitamin C is 97% more.
  • Pretzel has 38 times more sodium than broccoli. While pretzel has 1240mg of sodium, broccoli has only 33mg.
  • The glycemic index of broccoli is lower.

We used Snacks, pretzels, hard, plain, salted and Broccoli, raw types in this article.

Infographic

Pretzel vs Broccoli 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more MagnesiumMagnesium +38.1%
Contains more IronIron +527.4%
Contains more CopperCopper +218.4%
Contains more ZincZinc +153.7%
Contains more PhosphorusPhosphorus +93.9%
Contains more ManganeseManganese +383.3%
Contains more SeleniumSelenium +76%
Contains more CalciumCalcium +74.1%
Contains more PotassiumPotassium +41.7%
Contains less SodiumSodium -97.3%

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 297% 0% 10% 16% 18% 27% 12% 34% 40% 0% 254% 47%
Contains more Vitamin B1Vitamin B1 +497.2%
Contains more Vitamin B2Vitamin B2 +183.8%
Contains more Vitamin B3Vitamin B3 +724.7%
Contains more FolateFolate +163.5%
Contains more Vitamin CVitamin C +4147.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +66%
Contains more Vitamin B5Vitamin B5 +78%
Contains more Vitamin B6Vitamin B6 +136.5%
Contains more Vitamin KVitamin K +3528.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pretzel Broccoli DV% diff.
Vitamin C 2.1mg 89.2mg 97%
Vitamin K 2.8µg 101.6µg 82%
Sodium 1240mg 33mg 52%
Iron 4.58mg 0.73mg 48%
Manganese 1.015mg 0.21mg 35%
Starch 72.58g 0g 30%
Vitamin B1 0.424mg 0.071mg 29%
Vitamin B3 5.27mg 0.639mg 29%
Folate 166µg 63µg 26%
Carbs 80.39g 6.64g 25%
Calories 384kcal 34kcal 18%
Vitamin B2 0.332mg 0.117mg 17%
Protein 10.04g 2.82g 14%
Copper 0.156mg 0.049mg 12%
Phosphorus 128mg 66mg 9%
Vitamin B6 0.074mg 0.175mg 8%
Polyunsaturated fat 1.291g 0.038g 8%
Zinc 1.04mg 0.41mg 6%
Vitamin B5 0.322mg 0.573mg 5%
Fats 2.93g 0.37g 4%
Potassium 223mg 316mg 3%
Fiber 3.4g 2.6g 3%
Vitamin A 0µg 31µg 3%
Selenium 4.4µg 2.5µg 3%
Magnesium 29mg 21mg 2%
Calcium 27mg 47mg 2%
Vitamin E 0.47mg 0.78mg 2%
Choline 29.5mg 18.7mg 2%
Saturated fat 0.391g 0.039g 2%
Monounsaturated fat 0.727g 0.011g 2%
Protein per 100 calories 2.6g 8.3g N/A
Calories per 10 g protein 382kcal 121kcal N/A
Weight per 100 calories 26g 294g N/A
Unsaturated / Saturated Fat ratio 5.2 1.3 N/A
Net carbs 76.99g 4.04g N/A
Sugar 2.21g 1.7g N/A
Trans fat 0.004g 0g N/A
Tryptophan 0.097mg 0.033mg 0%
Threonine 0.25mg 0.088mg 0%
Isoleucine 0.407mg 0.079mg 0%
Leucine 0.757mg 0.129mg 0%
Lysine 0.257mg 0.135mg 0%
Methionine 0.177mg 0.038mg 0%
Phenylalanine 0.52mg 0.117mg 0%
Valine 0.48mg 0.125mg 0%
Histidine 0.22mg 0.059mg 0%
Fructose 0.31g 0.68g 0%
Omega-3 - ALA 0.063g N/A
Omega-6 - Gamma-linoleic acid 0.001g 0g N/A
Omega-6 - Linoleic acid 1.223g 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
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more ProteinProtein +256%
Contains more FatsFats +691.9%
Contains more CarbsCarbs +1110.7%
Contains more OtherOther +303.4%
Contains more WaterWater +2753%

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
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +6509.1%
Contains more Poly. FatPolyunsaturated fat +3297.4%
Contains less Sat. FatSaturated fat -90%

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
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +40.8%
Contains more MaltoseMaltose +428.6%
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +119.4%
Contains more LactoseLactose +∞%
~equal in Galactose ~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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.