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  6. Pretzel vs. Kiwi

Pretzel vs. Kiwi — In-Depth Nutrition Comparison

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A recap on the differences between pretzel and kiwi

  • Pretzel is higher in iron, manganese, folate, vitamin B1, vitamin B3, vitamin B2, and phosphorus, yet kiwi is higher in vitamin C and vitamin K.
  • Kiwi covers your daily vitamin C needs 101% more than pretzel.
  • Pretzel contains 413 times more sodium than kiwi. While pretzel contains 1240mg of sodium, kiwi contains only 3mg.
  • The glycemic index of kiwi is lower.

Food varieties used in this article are Snacks, pretzels, hard, plain, salted and Kiwifruit, green, raw.

Infographic

Pretzel vs Kiwi 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%
Kiwi
Kiwi
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more MagnesiumMagnesium +70.6%
Contains more IronIron +1377.4%
Contains more CopperCopper +20%
Contains more ZincZinc +642.9%
Contains more PhosphorusPhosphorus +276.5%
Contains more ManganeseManganese +935.7%
Contains more SeleniumSelenium +2100%
Contains more CalciumCalcium +25.9%
Contains more PotassiumPotassium +39.9%
Contains less SodiumSodium -99.8%

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%
Kiwi
Kiwi
4
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 309% 0% 1.3% 29% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19%
Contains more Vitamin B1Vitamin B1 +1470.4%
Contains more Vitamin B2Vitamin B2 +1228%
Contains more Vitamin B3Vitamin B3 +1445.5%
Contains more Vitamin B5Vitamin B5 +76%
Contains more Vitamin B6Vitamin B6 +17.5%
Contains more FolateFolate +564%
Contains more Vitamin CVitamin C +4314.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +210.6%
Contains more Vitamin KVitamin K +1339.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pretzel Kiwi DV% diff.
Vitamin C 2.1mg 92.7mg 101%
Sodium 1240mg 3mg 54%
Iron 4.58mg 0.31mg 53%
Manganese 1.015mg 0.098mg 40%
Folate 166µg 25µg 35%
Vitamin B1 0.424mg 0.027mg 33%
Vitamin B3 5.27mg 0.341mg 31%
Vitamin K 2.8µg 40.3µg 31%
Starch 72.58g 0g 30%
Vitamin B2 0.332mg 0.025mg 24%
Carbs 80.39g 14.66g 22%
Protein 10.04g 1.14g 18%
Calories 384kcal 61kcal 16%
Phosphorus 128mg 34mg 13%
Zinc 1.04mg 0.14mg 8%
Selenium 4.4µg 0.2µg 8%
Vitamin E 0.47mg 1.46mg 7%
Polyunsaturated fat 1.291g 0.287g 7%
Fructose 0.31g 4.35g 5%
Fats 2.93g 0.52g 4%
Choline 29.5mg 7.8mg 4%
Magnesium 29mg 17mg 3%
Potassium 223mg 312mg 3%
Copper 0.156mg 0.13mg 3%
Vitamin B5 0.322mg 0.183mg 3%
Fiber 3.4g 3g 2%
Saturated fat 0.391g 0.029g 2%
Monounsaturated fat 0.727g 0.047g 2%
Calcium 27mg 34mg 1%
Vitamin B6 0.074mg 0.063mg 1%
Protein per 100 calories 2.6g 1.9g N/A
Calories per 10 g protein 382kcal 535kcal N/A
Weight per 100 calories 26g 164g N/A
Unsaturated / Saturated Fat ratio 5.2 12 N/A
Net carbs 76.99g 11.66g N/A
Sugar 2.21g 8.99g N/A
Vitamin A 0µg 4µg 0%
Trans fat 0.004g 0g N/A
Tryptophan 0.097mg 0.015mg 0%
Threonine 0.25mg 0.047mg 0%
Isoleucine 0.407mg 0.051mg 0%
Leucine 0.757mg 0.066mg 0%
Lysine 0.257mg 0.061mg 0%
Methionine 0.177mg 0.024mg 0%
Phenylalanine 0.52mg 0.044mg 0%
Valine 0.48mg 0.057mg 0%
Histidine 0.22mg 0.027mg 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
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
Kiwi
Kiwi
1
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +780.7%
Contains more FatsFats +463.5%
Contains more CarbsCarbs +448.4%
Contains more OtherOther +475.4%
Contains more WaterWater +2554%

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
Kiwi
Kiwi
1
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Mono. FatMonounsaturated fat +1446.8%
Contains more Poly. FatPolyunsaturated fat +349.8%
Contains less Sat. FatSaturated fat -92.6%

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
Kiwi
Kiwi
4
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
Contains more StarchStarch +∞%
Contains more MaltoseMaltose +484.2%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +495.7%
Contains more FructoseFructose +1303.2%
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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.