Pretzel vs. Macaroon — In-Depth Nutrition Comparison

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What are the main differences between pretzel and macaroon?

Pretzel is richer in iron, folate, vitamin B1, vitamin B3, vitamin B2, and phosphorus, while macaroon is higher in copper and fiber.
Macaroon's daily need coverage for saturated fat is 99% higher.
Macaroon has 55 times less folate than pretzel. Pretzel has 166µg of folate, while macaroon has 3µg.
Macaroon is lower in sodium.
Pretzel has a higher glycemic index (83) than macaroon (32).

We used Snacks, pretzels, hard, plain, salted and Cookies, coconut macaroon types in this comparison.

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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.

Pretzel

Macaroon

Contains more CalciumCalcium	+440%
Contains more PotassiumPotassium	+81.3%
Contains more IronIron	+458.5%
Contains more ZincZinc	+42.5%
Contains more PhosphorusPhosphorus	+88.2%
Contains more ManganeseManganese	+∞%

Contains more CopperCopper	+72.4%
Contains less SodiumSodium	-80.6%
Contains more SeleniumSelenium	+54.5%

~equal in Magnesium ~29mg

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.

Pretzel

Macaroon

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+147.4%
Contains more Vitamin B1Vitamin B1	+2020%
Contains more Vitamin B2Vitamin B2	+453.3%
Contains more Vitamin B3Vitamin B3	+2295.5%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin KVitamin K	+154.5%
Contains more FolateFolate	+5433.3%

Contains more Vitamin B6Vitamin B6

+29.7%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	0.391g	20.099g	90%
Iron	4.58mg	0.82mg	47%
Manganese	1.015mg		44%
Sodium	1240mg	241mg	43%
Folate	166µg	3µg	41%
Vitamin B1	0.424mg	0.02mg	34%
Vitamin B3	5.27mg	0.22mg	32%
Fats	2.93g	22.55g	30%
Starch	72.58g		30%
Vitamin B2	0.332mg	0.06mg	21%
Protein	10.04g	3.02g	14%
Copper	0.156mg	0.269mg	13%
Phosphorus	128mg	68mg	9%
Fiber	3.4g	5.1g	7%
Carbs	80.39g	61.22g	6%
Vitamin B5	0.322mg		6%
Calories	384kcal	460kcal	4%
Selenium	4.4µg	6.8µg	4%
Choline	29.5mg	9.1mg	4%
Potassium	223mg	123mg	3%
Zinc	1.04mg	0.73mg	3%
Polyunsaturated fat	1.291g	0.81g	3%
Vitamin C	2.1mg	0mg	2%
Calcium	27mg	5mg	2%
Vitamin E	0.47mg	0.19mg	2%
Vitamin B6	0.074mg	0.096mg	2%
Monounsaturated fat	0.727g	1.61g	2%
Vitamin K	2.8µg	1.1µg	1%
Protein per 100 calories	2.6g	0.66g	N/A
Calories per 10 g protein	382kcal	1523kcal	N/A
Weight per 100 calories	26g	22g	N/A
Unsaturated / Saturated Fat ratio	5.2	0.12	N/A
Net carbs	76.99g	56.12g	N/A
Magnesium	29mg	29mg	0%
Sugar	2.21g	45.16g	N/A
Trans fat	0.004g		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		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