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Pretzel vs. Chocolate — In-Depth Nutrition Comparison

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How are pretzel and chocolate different?

  • Pretzel is higher in vitamin B1, vitamin B3, and vitamin B2; however, chocolate is richer in copper, iron, magnesium, manganese, and fiber.
  • Daily need coverage for copper for chocolate is 97% higher.
  • Pretzel contains 52 times more sodium than chocolate. While pretzel contains 1240mg of sodium, chocolate contains only 24mg.
  • Chocolate has a lower glycemic index (23) than pretzel (83).

Snacks, pretzels, hard, plain, salted and Chocolate, dark, 45- 59% cacao solids are the varieties used in this article.

Infographic

Pretzel vs Chocolate 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 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
Contains more SeleniumSelenium +46.7%
Contains more MagnesiumMagnesium +403.4%
Contains more CalciumCalcium +107.4%
Contains more PotassiumPotassium +150.7%
Contains more IronIron +75.1%
Contains more CopperCopper +559%
Contains more ZincZinc +93.3%
Contains more PhosphorusPhosphorus +60.9%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +39.8%

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% 0.67% 11% 6.3% 12% 14% 18% 9.7% 29% 20% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1596%
Contains more Vitamin B2Vitamin B2 +564%
Contains more Vitamin B3Vitamin B3 +626.9%
Contains more Vitamin B6Vitamin B6 +76.2%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +14.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +189.3%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.297mg

All nutrients comparison - raw data values

Nutrient Pretzel Chocolate DV% diff.
Copper 0.156mg 1.028mg 97%
Saturated fat 0.391g 18.519g 82%
Sodium 1240mg 24mg 53%
Fats 2.93g 31.28g 44%
Iron 4.58mg 8.02mg 43%
Folate 166µg 42%
Vitamin B1 0.424mg 0.025mg 33%
Starch 72.58g 30%
Magnesium 29mg 146mg 28%
Vitamin B3 5.27mg 0.725mg 28%
Vitamin B2 0.332mg 0.05mg 22%
Monounsaturated fat 0.727g 9.54g 22%
Manganese 1.015mg 1.419mg 18%
Fiber 3.4g 7g 14%
Phosphorus 128mg 206mg 11%
Caffeine 0mg 43mg 11%
Protein 10.04g 4.88g 10%
Potassium 223mg 559mg 10%
Vitamin B12 0µg 0.23µg 10%
Zinc 1.04mg 2.01mg 9%
Calories 384kcal 546kcal 8%
Carbs 80.39g 61.17g 6%
Choline 29.5mg 5%
Vitamin K 2.8µg 8.1µg 4%
Cholesterol 0mg 8mg 3%
Calcium 27mg 56mg 3%
Selenium 4.4µg 3µg 3%
Vitamin C 2.1mg 2%
Vitamin B6 0.074mg 0.042mg 2%
Vitamin B5 0.322mg 0.297mg 1%
Polyunsaturated fat 1.291g 1.092g 1%
Protein per 100 calories 2.6g 0.89g N/A
Calories per 10 g protein 382kcal 1119kcal N/A
Weight per 100 calories 26g 18g N/A
Unsaturated / Saturated Fat ratio 5.2 0.57 N/A
Net carbs 76.99g 54.17g N/A
Sugar 2.21g 47.9g N/A
Vitamin A 0µg 2µg 0%
Vitamin E 0.47mg 0.54mg 0%
Trans fat 0.004g 0.112g N/A
Tryptophan 0.097mg 0%
Threonine 0.25mg 0%
Isoleucine 0.407mg 0%
Leucine 0.757mg 0%
Lysine 0.257mg 0%
Methionine 0.177mg 0%
Phenylalanine 0.52mg 0%
Valine 0.48mg 0%
Histidine 0.22mg 0%
Fructose 0.31g 0g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.063g 0.085g N/A
Omega-6 - Gamma-linoleic acid 0.001g 0g N/A
Omega-6 - Eicosadienoic acid 0g 0.001g N/A
Omega-6 - Linoleic acid 1.223g 0.947g 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
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
Contains more ProteinProtein +105.7%
Contains more CarbsCarbs +31.4%
Contains more WaterWater +222.7%
Contains more OtherOther +106.5%
Contains more FatsFats +967.6%

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
64% 33% 4%
Saturated fat: Sat. Fat 18.519 g
Monounsaturated fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 g
Contains less Sat. FatSaturated fat -97.9%
Contains more Poly. FatPolyunsaturated fat +18.2%
Contains more Mono. FatMonounsaturated fat +1212.2%

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
97% 3%
Starch: 0 g
Sucrose: 46.25 g
Glucose: 0 g
Fructose: 0 g
Lactose: 1.65 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.