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  6. Pretzel vs. Rolo

Pretzel vs. Rolo — In-Depth Nutrition Comparison

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How are pretzel and rolo different?

  • Pretzel is higher in iron, manganese, folate, vitamin B1, vitamin B3, copper, and vitamin B2; however, rolo is richer in vitamin B12.
  • Daily need coverage for saturated fat for rolo is 71% higher.
  • Rolo has less sodium.

Snacks, pretzels, hard, plain, salted and Candies, ROLO Caramels in Milk Chocolate are the varieties used in this article.

Infographic

Pretzel vs Rolo 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%
Rolo
Rolo
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 44% 17% 16% 0% 0% 30% 25% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more PotassiumPotassium +18.6%
Contains more IronIron +990.5%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +80.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +437%
Contains less SodiumSodium -84.8%

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%
Rolo
Rolo
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 3% 0% 11% 22% 5% 28% 0.75% 0% 0% 41% 8% 0%
Contains more Vitamin CVitamin C +133.3%
Contains more Vitamin B1Vitamin B1 +2020%
Contains more Vitamin B2Vitamin B2 +176.7%
Contains more Vitamin B3Vitamin B3 +13075%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +134%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +14.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pretzel Rolo DV% diff.
Saturated fat 0.391g 14.542g 64%
Iron 4.58mg 0.42mg 52%
Sodium 1240mg 188mg 46%
Manganese 1.015mg 0mg 44%
Folate 166µg 0µg 42%
Vitamin B1 0.424mg 0.02mg 34%
Vitamin B3 5.27mg 0.04mg 33%
Starch 72.58g 30%
Fats 2.93g 20.93g 28%
Copper 0.156mg 0mg 17%
Vitamin B2 0.332mg 0.12mg 16%
Vitamin B12 0µg 0.33µg 14%
Calcium 27mg 145mg 12%
Protein 10.04g 5.08g 10%
Fiber 3.4g 0.9g 10%
Zinc 1.04mg 0mg 9%
Phosphorus 128mg 71mg 8%
Selenium 4.4µg 0µg 8%
Magnesium 29mg 0mg 7%
Polyunsaturated fat 1.291g 0.265g 7%
Vitamin B5 0.322mg 0mg 6%
Vitamin B6 0.074mg 0mg 6%
Calories 384kcal 474kcal 5%
Carbs 80.39g 67.95g 4%
Cholesterol 0mg 12mg 4%
Vitamin A 0µg 34µg 4%
Vitamin E 0.47mg 1.1mg 4%
Monounsaturated fat 0.727g 2.104g 3%
Choline 29.5mg 20.1mg 2%
Caffeine 0mg 6mg 2%
Vitamin C 2.1mg 0.9mg 1%
Potassium 223mg 188mg 1%
Protein per 100 calories 2.6g 1.1g N/A
Calories per 10 g protein 382kcal 933kcal N/A
Weight per 100 calories 26g 21g N/A
Unsaturated / Saturated Fat ratio 5.2 0.16 N/A
Net carbs 76.99g 67.05g N/A
Sugar 2.21g 63.93g N/A
Vitamin K 2.8µg 3.2µg 0%
Trans fat 0.004g 0g N/A
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

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
Rolo
Rolo
2
5% 21% 68% 5%
Protein: 5.08 g
Fats: 20.93 g
Carbs: 67.95 g
Water: 4.6 g
Other: 1.44 g
Contains more ProteinProtein +97.6%
Contains more CarbsCarbs +18.3%
Contains more OtherOther +143.8%
Contains more FatsFats +614.3%
Contains more WaterWater +47%

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
Rolo
Rolo
1
86% 12%
Saturated fat: Sat. Fat 14.542 g
Monounsaturated fat: Mono. Fat 2.104 g
Polyunsaturated fat: Poly. Fat 0.265 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Poly. FatPolyunsaturated fat +387.2%
Contains more Mono. FatMonounsaturated fat +189.4%

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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. Rolo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168765/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.