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  6. Pretzel vs. Pistachio

Pretzel vs. Pistachio — In-Depth Nutrition Comparison

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How are pretzel and pistachios different?

  • Pretzel is richer in folate and vitamin B3, while pistachios are higher in copper, vitamin B6, phosphorus, vitamin B1, fiber, and potassium.
  • Pistachios cover your daily need for copper, 127% more than pretzel.
  • Pretzel contains 1240 times more sodium than pistachios. Pretzel contains 1240mg of sodium, while pistachios contain 1mg.
  • Pretzel has a higher glycemic index (83) than pistachios (28).

Snacks, pretzels, hard, plain, salted and Nuts, pistachio nuts, raw types were used in this article.

Infographic

Pretzel vs Pistachio 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 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
Contains more IronIron +16.8%
Contains more MagnesiumMagnesium +317.2%
Contains more CalciumCalcium +288.9%
Contains more PotassiumPotassium +359.6%
Contains more CopperCopper +733.3%
Contains more ZincZinc +111.5%
Contains more PhosphorusPhosphorus +282.8%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +18.2%
Contains more SeleniumSelenium +59.1%

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 19% 0% 8.7% 57% 218% 37% 24% 31% 392% 0% 0% 38%
Contains more Vitamin B2Vitamin B2 +107.5%
Contains more Vitamin B3Vitamin B3 +305.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +225.5%
Contains more Vitamin CVitamin C +166.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +508.5%
Contains more Vitamin B1Vitamin B1 +105.2%
Contains more Vitamin B5Vitamin B5 +61.5%
Contains more Vitamin B6Vitamin B6 +2197.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pretzel Pistachio DV% diff.
Copper 0.156mg 1.3mg 127%
Vitamin B6 0.074mg 1.7mg 125%
Polyunsaturated fat 1.291g 14.38g 87%
Fats 2.93g 45.32g 65%
Monounsaturated fat 0.727g 23.257g 56%
Sodium 1240mg 1mg 54%
Phosphorus 128mg 490mg 52%
Vitamin B1 0.424mg 0.87mg 37%
Fiber 3.4g 10.6g 29%
Starch 72.58g 1.67g 29%
Folate 166µg 51µg 29%
Vitamin B3 5.27mg 1.3mg 25%
Saturated fat 0.391g 5.907g 25%
Potassium 223mg 1025mg 24%
Magnesium 29mg 121mg 22%
Protein 10.04g 20.16g 20%
Carbs 80.39g 27.17g 18%
Vitamin E 0.47mg 2.86mg 16%
Vitamin B2 0.332mg 0.16mg 13%
Zinc 1.04mg 2.2mg 11%
Calories 384kcal 560kcal 9%
Calcium 27mg 105mg 8%
Iron 4.58mg 3.92mg 8%
Manganese 1.015mg 1.2mg 8%
Selenium 4.4µg 7µg 5%
Choline 29.5mg 5%
Vitamin C 2.1mg 5.6mg 4%
Vitamin B5 0.322mg 0.52mg 4%
Vitamin A 0µg 26µg 3%
Vitamin K 2.8µg 2%
Protein per 100 calories 2.6g 3.6g N/A
Calories per 10 g protein 382kcal 278kcal N/A
Weight per 100 calories 26g 18g N/A
Unsaturated / Saturated Fat ratio 5.2 6.4 N/A
Net carbs 76.99g 16.57g N/A
Sugar 2.21g 7.66g N/A
Trans fat 0.004g 0g N/A
Tryptophan 0.097mg 0.251mg 0%
Threonine 0.25mg 0.684mg 0%
Isoleucine 0.407mg 0.917mg 0%
Leucine 0.757mg 1.604mg 0%
Lysine 0.257mg 1.138mg 0%
Methionine 0.177mg 0.36mg 0%
Phenylalanine 0.52mg 1.092mg 0%
Valine 0.48mg 1.249mg 0%
Histidine 0.22mg 0.512mg 0%
Fructose 0.31g 0.24g 0%
Omega-3 - ALA 0.063g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Linoleic acid 1.223g 14.091g 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
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Contains more CarbsCarbs +195.9%
Contains more OtherOther +17.8%
Contains more ProteinProtein +100.8%
Contains more FatsFats +1446.8%
Contains more WaterWater +39.6%

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
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
Contains less Sat. FatSaturated fat -93.4%
Contains more Mono. FatMonounsaturated fat +3099%
Contains more Poly. FatPolyunsaturated fat +1013.9%

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
18% 74% 3% 3% 2%
Starch: 1.67 g
Sucrose: 6.87 g
Glucose: 0.32 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Contains more StarchStarch +4246.1%
Contains more GlucoseGlucose +115.6%
Contains more FructoseFructose +29.2%
Contains more MaltoseMaltose +552.9%
Contains more SucroseSucrose +∞%
~equal in Lactose ~0g
~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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.