Which has more protein, Pretzels, soft or Breakfast bars, oats, sugar, raisins, coconut (include granola bar)?

Breakfast bars, oats, sugar, raisins, coconut (include granola bar) has more protein at 9.80g per 100g, compared to 8.20g for Pretzels, soft.

Which has more calories, Pretzels, soft or Breakfast bars, oats, sugar, raisins, coconut (include granola bar)?

Breakfast bars, oats, sugar, raisins, coconut (include granola bar) has more calories at 464 kcal per 100g, compared to 338 kcal for Pretzels, soft.

Is Pretzels, soft healthier than Breakfast bars, oats, sugar, raisins, coconut (include granola bar)?

Based on vitamin and mineral density, Breakfast bars, oats, sugar, raisins, coconut (include granola bar) scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

Pretzels vs Breakfast bars

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Breakfast bars, oats, sugar, raisins, coconut (include granola bar) is higher in more vitamins & minerals

Calories (kcal)

Pretzels 338

Breakfast bars 464

Protein (g)

Pretzels 8.20

Breakfast bars 9.80

Carbs (g)

Pretzels 69.4

Breakfast bars 66.7

Fat (g)

Pretzels 3.10

Breakfast bars 17.6

Fiber (g)

Pretzels 1.70

Breakfast bars 3.10

Quick answers

Which has more protein?

Breakfast bars, oats, sugar, raisins, coconut (include granola bar) — 9.80g vs 8.20g per 100g.

Which has fewer calories?

Pretzels, soft — 338 vs 464 kcal per 100g.

Which is more nutrient-dense?

Breakfast bars, oats, sugar, raisins, coconut (include granola bar) scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient	Pretzels	Breakfast bars	Diff
Energy
Energy	338 kcal	464 kcal	-27%
Macronutrients
Water	15.0 g	4.10 g	+266%
Protein	8.20 g	9.80 g	-16%
Total lipid (fat)	3.10 g	17.6 g	-82%
Carbohydrate, by difference	69.4 g	66.7 g	+4%
Fiber, total dietary	1.70 g	3.10 g	-45%
Fats & Fatty Acids
Fatty acids, total saturated	0.695 g	12.7 g	-95%
Fatty acids, total monounsaturated	1.07 g	1.93 g	-45%
Cholesterol	0 mg	0 mg	=
Vitamins
Vitamin C, total ascorbic acid	0 mg	1.00 mg	-100%
Thiamin (Vitamin B1)	0.410 mg	0.280 mg	+46%
Riboflavin (Vitamin B2)	0.290 mg	0.110 mg	+164%
Niacin (Vitamin B3)	4.27 mg	1.75 mg	+144%
Vitamin B-6 — Pyridoxine	0.020 mg	0.350 mg	-94%
Biotin (Vitamin B7)	24.0 ug	81.0 ug	-70%
Folate, total (Vitamin B9)	0 ug	0 ug	=
Choline, total	17.7 mg	27.6 mg	-36%
Vitamin B-12 — Cobalamin	0 ug	0 ug	=
Vitamin A, RAE	0 ug	8.00 ug	-100%
Carotene, beta	0 ug	91.0 ug	-100%
Carotene, alpha	0 ug	0 ug	=
Vitamin E (alpha-tocopherol)	0.540 mg	0.820 mg	-34%
Vitamin D (D2 + D3)	0 ug	0 ug	=
Minerals
Calcium, Ca	23.0 mg	60.0 mg	-62%
Iron, Fe	3.92 mg	3.18 mg	+23%
Magnesium, Mg	21.0 mg	101 mg	-79%
Phosphorus, P	79.0 mg	277 mg	-71%
Potassium, K	88.0 mg	326 mg	-73%
Sodium, Na	203 mg	251 mg	-19%
Zinc, Zn	0.940 mg	1.60 mg	-41%
Copper, Cu	0.126 mg	0.360 mg	-65%
Selenium, Se	17.2 ug	16.0 ug	+8%
Other Nutrients
Energy	1415 kj	1943 kj	-27%
Ash	4.31 g	1.80 g	+139%
Total Sugars	0.250 g	27.5 g	-99%
Folic acid (Vitamin B9 — synthetic)	24.0 ug	81.0 ug	-70%
Folate, DFE (Vitamin B9 — dietary folate equivalents)	24.0 ug	81.0 ug	-70%
Vitamin B-12, added	0 ug	0 ug	=
Retinol	0 ug	0 ug	=
Beta-carotene (Provitamin A)	0 ug	0 ug	=
Vitamin A, IU	0 IU	152 IU	-100%
Beta-cryptoxanthin (Provitamin A)	0 ug	0 ug	=
Lycopene	17.0 ug	107 ug	-84%
Vitamin E, added	0 mg	0 mg	=
Vitamin D (D2 + D3 — total)	0 IU	0 IU	=
Vitamin K1 — Phylloquinone	2.70 ug	15.9 ug	-83%
SFA 4:0 (Butyric acid)	0 g	0 g	=
SFA 6:0 (Caproic acid)	0 g	0.081 g	-100%
SFA 8:0 (Caprylic acid)	0 g	1.00 g	-100%
SFA 10:0 (Capric acid)	0 g	0.802 g	-100%
SFA 12:0 (Lauric acid)	0 g	6.14 g	-100%
SFA 14:0 (Myristic acid)	0.009 g	2.36 g	-100%
SFA 16:0 (Palmitic acid)	0.446 g	1.70 g	-74%
SFA 18:0 (Stearic acid)	0.243 g	0.562 g	-57%
MUFA 16:1 (Omega-7, Palmitoleic acid)	0 g	0.007 g	-100%
MUFA 18:1 (Omega-9, Oleic acid family)	1.07 g	1.93 g	-44%
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid)	0 g	0.001 g	-100%
MUFA 22:1 (Omega-9, Erucic acid family)	0 g	0 g	=
Fatty acids, total polyunsaturated	0.948 g	1.63 g	-42%
PUFA 18:2 (Omega-6, Linoleic acid)	0.892 g	1.57 g	-43%
PUFA 18:3 (Omega-3, Alpha-linolenic family)	0.055 g	0.011 g	+400%
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid)	0 g	0 g	=
PUFA 20:4 (Omega-6, Arachidonic acid family)	0 g	0 g	=
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid)	0 g	0 g	=
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid)	0 g	0 g	=
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid)	0 g	0 g	=
Alcohol, ethyl	0 g	0 g	=
Caffeine	0 mg	0 mg	=
Theobromine	0 mg	0 mg	=

* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

Pretzels, soft nutrition facts Breakfast bars, oats, sugar, raisins, coconut (include granola bar) nutrition facts Compare other foods →

Dig deeper — biggest differences

Riboflavin (Vitamin B2) +164% in Pretzels, soft Niacin (Vitamin B3) +144% in Pretzels, soft Vitamin C, total ascorbic acid -100% in Pretzels, soft Vitamin A, RAE -100% in Pretzels, soft

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