Pretzel vs. Pudding — In-Depth Nutrition Comparison

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What are the main differences between pretzel and pudding?

Pretzel is richer in iron, folate, manganese, vitamin B1, vitamin B3, vitamin B2, and fiber, while pudding is higher in vitamin B12 and calcium.
Pretzel's daily need coverage for iron is 53% higher.
Pudding has 42 times less folate than pretzel. Pretzel has 166µg of folate, while pudding has 4µg.
Pudding is lower in sodium.
Pretzel has a higher glycemic index (83) than pudding (47).

We used Snacks, pretzels, hard, plain, salted and Puddings, chocolate, dry mix, regular, prepared with whole milk 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

Pudding

Contains more MagnesiumMagnesium	+45%
Contains more PotassiumPotassium	+48.7%
Contains more IronIron	+1247.1%
Contains more CopperCopper	+40.5%
Contains more ZincZinc	+116.7%
Contains more PhosphorusPhosphorus	+47.1%
Contains more ManganeseManganese	+946.4%
Contains more SeleniumSelenium	+18.9%

Contains more CalciumCalcium	+292.6%
Contains less SodiumSodium	-92.1%

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.

Pretzel

Pudding

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+683.3%
Contains more Vitamin B1Vitamin B1	+1015.8%
Contains more Vitamin B2Vitamin B2	+111.5%
Contains more Vitamin B3Vitamin B3	+3862.4%
Contains more Vitamin B6Vitamin B6	+146.7%
Contains more Vitamin KVitamin K	+833.3%
Contains more FolateFolate	+4050%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin B5 ~0.326mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	4.58mg	0.34mg	53%
Sodium	1240mg	98mg	50%
Folate	166µg	4µg	41%
Manganese	1.015mg	0.097mg	40%
Vitamin B1	0.424mg	0.038mg	32%
Vitamin B3	5.27mg	0.133mg	32%
Starch	72.58g		30%
Carbs	80.39g	19.64g	20%
Protein	10.04g	3.16g	14%
Calories	384kcal	120kcal	13%
Vitamin B2	0.332mg	0.157mg	13%
Vitamin B12	0µg	0.31µg	13%
Fiber	3.4g	0.8g	10%
Calcium	27mg	106mg	8%
Polyunsaturated fat	1.291g	0.18g	7%
Vitamin D*	0 IU	44 IU	6%
Vitamin D	0µg	1.1µg	6%
Phosphorus	128mg	87mg	6%
Saturated fat	0.391g	1.81g	6%
Copper	0.156mg	0.111mg	5%
Zinc	1.04mg	0.48mg	5%
Vitamin A	0µg	39µg	4%
Cholesterol	0mg	9mg	3%
Vitamin E	0.47mg	0.06mg	3%
Vitamin B6	0.074mg	0.03mg	3%
Choline	29.5mg	11.3mg	3%
Vitamin C	2.1mg	0mg	2%
Magnesium	29mg	20mg	2%
Potassium	223mg	150mg	2%
Vitamin K	2.8µg	0.3µg	2%
Selenium	4.4µg	3.7µg	1%
Caffeine	0mg	2mg	1%
Protein per 100 calories	2.6g	2.6g	N/A
Calories per 10 g protein	382kcal	380kcal	N/A
Weight per 100 calories	26g	83g	N/A
Fats	2.93g	3.15g	0%
Unsaturated / Saturated Fat ratio	5.2	0.55	N/A
Net carbs	76.99g	18.84g	N/A
Sugar	2.21g	11.96g	N/A
Vitamin B5	0.322mg	0.326mg	0%
Trans fat	0.004g		N/A
Monounsaturated fat	0.727g	0.819g	0%
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