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  6. Pretzel vs. Oatmeal

Pretzel vs. Oatmeal — In-Depth Nutrition Comparison

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Significant differences between pretzel and oatmeal

  • Pretzel has more folate, manganese, vitamin B3, vitamin B1, copper, and vitamin B2; however, oatmeal is richer in iron, vitamin B6, and vitamin A.
  • Pretzel covers your daily sodium needs 52% more than oatmeal.
  • Oatmeal has 4 times less folate than pretzel. Pretzel has 166µg of folate, while oatmeal has 44µg.
  • Oatmeal contains less sodium.

Specific food types used in this comparison are Snacks, pretzels, hard, plain, salted and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Pretzel vs Oatmeal 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more MagnesiumMagnesium +11.5%
Contains more PotassiumPotassium +265.6%
Contains more CopperCopper +136.4%
Contains more ZincZinc +67.7%
Contains more PhosphorusPhosphorus +66.2%
Contains more ManganeseManganese +81.9%
Contains more CalciumCalcium +196.3%
Contains more IronIron +30.1%
Contains less SodiumSodium -96%
Contains more SeleniumSelenium +13.6%

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% 43% 1.4% 65% 50% 57% 19% 67% 0% 1% 33%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +571.4%
Contains more Vitamin B1Vitamin B1 +63.1%
Contains more Vitamin B2Vitamin B2 +54.4%
Contains more Vitamin B3Vitamin B3 +74.2%
Contains more Vitamin KVitamin K +600%
Contains more FolateFolate +277.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +291.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.317mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pretzel Oatmeal DV% diff.
Sodium 1240mg 49mg 52%
Folate 166µg 44µg 31%
Starch 72.58g 10.37g 26%
Carbs 80.39g 11.67g 23%
Manganese 1.015mg 0.558mg 20%
Iron 4.58mg 5.96mg 17%
Vitamin B6 0.074mg 0.29mg 17%
Calories 384kcal 68kcal 16%
Protein 10.04g 2.37g 15%
Vitamin A 0µg 130µg 14%
Vitamin B1 0.424mg 0.26mg 14%
Vitamin B3 5.27mg 3.025mg 14%
Copper 0.156mg 0.066mg 10%
Vitamin B2 0.332mg 0.215mg 9%
Fiber 3.4g 1.7g 7%
Phosphorus 128mg 77mg 7%
Polyunsaturated fat 1.291g 0.426g 6%
Calcium 27mg 80mg 5%
Potassium 223mg 61mg 5%
Choline 29.5mg 4.7mg 5%
Zinc 1.04mg 0.62mg 4%
Vitamin E 0.47mg 0.07mg 3%
Fats 2.93g 1.36g 2%
Vitamin C 2.1mg 0mg 2%
Vitamin K 2.8µg 0.4µg 2%
Magnesium 29mg 26mg 1%
Selenium 4.4µg 5µg 1%
Saturated fat 0.391g 0.226g 1%
Monounsaturated fat 0.727g 0.391g 1%
Protein per 100 calories 2.6g 3.5g N/A
Calories per 10 g protein 382kcal 287kcal N/A
Weight per 100 calories 26g 147g N/A
Unsaturated / Saturated Fat ratio 5.2 3.6 N/A
Net carbs 76.99g 9.97g N/A
Sugar 2.21g 0.46g N/A
Vitamin B5 0.322mg 0.317mg 0%
Trans fat 0.004g 0.003g N/A
Tryptophan 0.097mg 0.04mg 0%
Threonine 0.25mg 0.083mg 0%
Isoleucine 0.407mg 0.105mg 0%
Leucine 0.757mg 0.2mg 0%
Lysine 0.257mg 0.135mg 0%
Methionine 0.177mg 0.04mg 0%
Phenylalanine 0.52mg 0.13mg 0%
Valine 0.48mg 0.151mg 0%
Histidine 0.22mg 0.057mg 0%
Fructose 0.31g 0g 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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +323.6%
Contains more FatsFats +115.4%
Contains more CarbsCarbs +588.9%
Contains more OtherOther +515.8%
Contains more WaterWater +2584.7%

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
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains more Mono. FatMonounsaturated fat +85.9%
Contains more Poly. FatPolyunsaturated fat +203.1%
Contains less Sat. FatSaturated fat -42.2%

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
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
Contains more StarchStarch +599.9%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.