Tapioca vs. Pretzel — In-Depth Nutrition Comparison

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What are the main differences between tapioca and pretzel?

Tapioca is richer in vitamin B12, while pretzel is higher in iron, manganese, folate, vitamin B1, vitamin B3, copper, vitamin B2, and fiber.
Pretzel's daily need coverage for iron is 57% higher.
Tapioca is lower in sodium.

We used Puddings, tapioca, dry mix, prepared with 2% milk and Snacks, pretzels, hard, plain, salted 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.

Tapioca

Pretzel

Contains more CalciumCalcium	+288.9%
Contains less SodiumSodium	-90.2%

Contains more MagnesiumMagnesium	+141.7%
Contains more PotassiumPotassium	+67.7%
Contains more IronIron	+7533.3%
Contains more CopperCopper	+1200%
Contains more ZincZinc	+197.1%
Contains more PhosphorusPhosphorus	+56.1%
Contains more ManganeseManganese	+14400%
Contains more SeleniumSelenium	+120%

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.

Tapioca

Pretzel

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

Contains more Vitamin CVitamin C	+200%
Contains more Vitamin B1Vitamin B1	+1313.3%
Contains more Vitamin B2Vitamin B2	+132.2%
Contains more Vitamin B3Vitamin B3	+6926.7%
Contains more Vitamin B5Vitamin B5	+16.2%
Contains more Vitamin B6Vitamin B6	+124.2%
Contains more FolateFolate	+4050%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	0.06mg	4.58mg	57%
Sodium	121mg	1240mg	49%
Manganese	0.007mg	1.015mg	44%
Folate	4µg	166µg	41%
Vitamin B1	0.03mg	0.424mg	33%
Vitamin B3	0.075mg	5.27mg	32%
Starch		72.58g	30%
Carbs	19.56g	80.39g	20%
Copper	0.012mg	0.156mg	16%
Vitamin B2	0.143mg	0.332mg	15%
Calories	105kcal	384kcal	14%
Protein	2.88g	10.04g	14%
Fiber	0g	3.4g	14%
Vitamin B12	0.25µg	0µg	10%
Calcium	105mg	27mg	8%
Polyunsaturated fat	0.061g	1.291g	8%
Phosphorus	82mg	128mg	7%
Zinc	0.35mg	1.04mg	6%
Vitamin D	0.9µg	0µg	5%
Vitamin A	47µg	0µg	5%
Choline		29.5mg	5%
Vitamin D*	34 IU	0 IU	4%
Magnesium	12mg	29mg	4%
Selenium	2µg	4.4µg	4%
Potassium	133mg	223mg	3%
Vitamin E		0.47mg	3%
Vitamin B6	0.033mg	0.074mg	3%
Saturated fat	0.991g	0.391g	3%
Fats	1.67g	2.93g	2%
Vitamin C	0.7mg	2.1mg	2%
Cholesterol	6mg	0mg	2%
Vitamin K		2.8µg	2%
Vitamin B5	0.277mg	0.322mg	1%
Monounsaturated fat	0.452g	0.727g	1%
Protein per 100 calories	2.7g	2.6g	N/A
Calories per 10 g protein	365kcal	382kcal	N/A
Weight per 100 calories	95g	26g	N/A
Unsaturated / Saturated Fat ratio	0.52	5.2	N/A
Net carbs	19.56g	76.99g	N/A
Sugar		2.21g	N/A
Trans fat		0.004g	N/A
Tryptophan	0.041mg	0.097mg	0%
Threonine	0.13mg	0.25mg	0%
Isoleucine	0.173mg	0.407mg	0%
Leucine	0.282mg	0.757mg	0%
Lysine	0.228mg	0.257mg	0%
Methionine	0.073mg	0.177mg	0%
Phenylalanine	0.139mg	0.52mg	0%
Valine	0.192mg	0.48mg	0%
Histidine	0.078mg	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