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  6. Pretzel vs. Prunes

Pretzel vs. Prunes — In-Depth Nutrition Comparison

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How are pretzel and prunes different?

  • Pretzel is richer in iron, folate, manganese, vitamin B1, and vitamin B3, while prunes are higher in vitamin K, vitamin A, potassium, and fiber.
  • Pretzel covers your daily need for sodium, 54% more than prunes.
  • Pretzel contains 42 times more folate than prunes. Pretzel contains 166µg of folate, while prunes contain 4µg.
  • Prunes are lower in sodium.
  • Pretzel has a higher glycemic index (83) than prunes (29).

Snacks, pretzels, hard, plain, salted and Plums, dried (prunes), uncooked types were used in this article.

Infographic

Pretzel vs Prunes 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%
Prunes
Prunes
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more IronIron +392.5%
Contains more ZincZinc +136.4%
Contains more PhosphorusPhosphorus +85.5%
Contains more ManganeseManganese +239.5%
Contains more SeleniumSelenium +1366.7%
Contains more MagnesiumMagnesium +41.4%
Contains more CalciumCalcium +59.3%
Contains more PotassiumPotassium +228.3%
Contains more CopperCopper +80.1%
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%
Prunes
Prunes
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 2% 0% 13% 8.6% 13% 43% 35% 25% 47% 0% 149% 3%
Contains more Vitamin CVitamin C +250%
Contains more Vitamin B1Vitamin B1 +731.4%
Contains more Vitamin B2Vitamin B2 +78.5%
Contains more Vitamin B3Vitamin B3 +180%
Contains more FolateFolate +4050%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +31.1%
Contains more Vitamin B6Vitamin B6 +177%
Contains more Vitamin KVitamin K +2025%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~0.43mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pretzel Prunes DV% diff.
Sodium 1240mg 2mg 54%
Vitamin K 2.8µg 59.5µg 47%
Iron 4.58mg 0.93mg 46%
Folate 166µg 4µg 41%
Manganese 1.015mg 0.299mg 31%
Vitamin B1 0.424mg 0.051mg 31%
Starch 72.58g 5.11g 28%
Vitamin B3 5.27mg 1.882mg 21%
Protein 10.04g 2.18g 16%
Potassium 223mg 732mg 15%
Fiber 3.4g 7.1g 15%
Fructose 0.31g 12.45g 15%
Copper 0.156mg 0.281mg 14%
Vitamin B2 0.332mg 0.186mg 11%
Vitamin B6 0.074mg 0.205mg 10%
Phosphorus 128mg 69mg 8%
Polyunsaturated fat 1.291g 0.062g 8%
Calories 384kcal 240kcal 7%
Selenium 4.4µg 0.3µg 7%
Carbs 80.39g 63.88g 6%
Zinc 1.04mg 0.44mg 5%
Fats 2.93g 0.38g 4%
Vitamin A 0µg 39µg 4%
Choline 29.5mg 10.1mg 4%
Magnesium 29mg 41mg 3%
Vitamin C 2.1mg 0.6mg 2%
Calcium 27mg 43mg 2%
Vitamin B5 0.322mg 0.422mg 2%
Monounsaturated fat 0.727g 0.053g 2%
Saturated fat 0.391g 0.088g 1%
Protein per 100 calories 2.6g 0.91g N/A
Calories per 10 g protein 382kcal 1101kcal N/A
Weight per 100 calories 26g 42g N/A
Unsaturated / Saturated Fat ratio 5.2 1.3 N/A
Net carbs 76.99g 56.78g N/A
Sugar 2.21g 38.13g N/A
Vitamin E 0.47mg 0.43mg 0%
Trans fat 0.004g N/A
Tryptophan 0.097mg 0.025mg 0%
Threonine 0.25mg 0.049mg 0%
Isoleucine 0.407mg 0.041mg 0%
Leucine 0.757mg 0.066mg 0%
Lysine 0.257mg 0.05mg 0%
Methionine 0.177mg 0.016mg 0%
Phenylalanine 0.52mg 0.052mg 0%
Valine 0.48mg 0.056mg 0%
Histidine 0.22mg 0.027mg 0%
Omega-3 - ALA 0.063g N/A
Omega-6 - Gamma-linoleic acid 0.001g 0g 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
Prunes
Prunes
1
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more ProteinProtein +360.6%
Contains more FatsFats +671.1%
Contains more CarbsCarbs +25.8%
Contains more OtherOther +33%
Contains more WaterWater +887.9%

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
Prunes
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +1271.7%
Contains more Poly. FatPolyunsaturated fat +1982.3%
Contains less Sat. FatSaturated fat -77.5%

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
Prunes
Prunes
3
12% 59% 29%
Starch: 5.11 g
Sucrose: 0.15 g
Glucose: 25.46 g
Fructose: 12.45 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Contains more StarchStarch +1320.4%
Contains more MaltoseMaltose +1750%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +3589.9%
Contains more FructoseFructose +3916.1%
~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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.