Pretzels vs Formulated bar

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

Formulated bar, high fiber, chewy, oats and chocolate is higher in more vitamins & minerals

Calories (kcal)

Pretzels 338
Formulated bar 389

Protein (g)

Pretzels 8.20
Formulated bar 5.00

Carbs (g)

Pretzels 69.4
Formulated bar 69.8

Fat (g)

Pretzels 3.10
Formulated bar 10.0

Fiber (g)

Pretzels 1.70
Formulated bar 22.5

Quick answers

Which has more protein?

Pretzels, soft — 8.20g vs 5.00g per 100g.

Which has fewer calories?

Pretzels, soft — 338 vs 389 kcal per 100g.

Which is more nutrient-dense?

Formulated bar, high fiber, chewy, oats and chocolate 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 Formulated bar
Energy
Energy 338 kcal 389 kcal
Macronutrients
Water 15.0 g 12.0 g
Protein 8.20 g 5.00 g
Total lipid (fat) 3.10 g 10.0 g
Carbohydrate, by difference 69.4 g 69.8 g
Fiber, total dietary 1.70 g 22.5 g
Fats & Fatty Acids
Fatty acids, total saturated 0.695 g 3.40 g
Fatty acids, total monounsaturated 1.07 g 3.52 g
Fatty acids, total trans — 0.007 g
Cholesterol 0 mg 0 mg
Vitamins
Vitamin C, total ascorbic acid 0 mg 1.20 mg
Thiamin (Vitamin B1) 0.410 mg 0.688 mg
Riboflavin (Vitamin B2) 0.290 mg 0.091 mg
Niacin (Vitamin B3) 4.27 mg 7.90 mg
Pantothenic acid (Vitamin B5) — 1.75 mg
Vitamin B-6 — Pyridoxine 0.020 mg 0.963 mg
Biotin (Vitamin B7) 24.0 ug 35.0 ug
Folate, total (Vitamin B9) 0 ug 12.0 ug
Choline, total 17.7 mg 12.4 mg
Vitamin B-12 — Cobalamin 0 ug 0 ug
Vitamin A, RAE 0 ug 0 ug
Carotene, beta 0 ug 0 ug
Carotene, alpha 0 ug 0 ug
Vitamin E (alpha-tocopherol) 0.540 mg 1.47 mg
Vitamin D (D2 + D3) 0 ug 0 ug
Vitamin K2 — Menaquinone-4 (MK-4) — 0 ug
Minerals
Calcium, Ca 23.0 mg 250 mg
Iron, Fe 3.92 mg 0.900 mg
Magnesium, Mg 21.0 mg 190 mg
Phosphorus, P 79.0 mg 419 mg
Potassium, K 88.0 mg 447 mg
Sodium, Na 203 mg 237 mg
Zinc, Zn 0.940 mg 1.96 mg
Copper, Cu 0.126 mg 0.262 mg
Manganese, Mn — 3.41 mg
Selenium, Se 17.2 ug 8.90 ug
Other Nutrients
Energy 1415 kj 1629 kj
Ash 4.31 g 3.14 g
Total Sugars 0.250 g 25.0 g
Sucrose — 12.2 g
Glucose — 6.86 g
Fructose — 1.57 g
Lactose — 0 g
Maltose — 4.31 g
Galactose — 0.060 g
Starch — 6.08 g
Fluoride, F — 0 ug
Folic acid (Vitamin B9 — synthetic) 24.0 ug 22.0 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 24.0 ug 43.0 ug
Betaine — 3.30 mg
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 0 IU
Beta-cryptoxanthin (Provitamin A) 0 ug 0 ug
Lycopene 17.0 ug 65.0 ug
Vitamin E, added 0 mg 0 mg
Vitamin E — Beta-Tocopherol (β-Tocopherol) — 0 mg
Vitamin E — Gamma-Tocopherol (γ-Tocopherol) — 0.500 mg
Vitamin E — Delta-Tocopherol (δ-Tocopherol) — 0.020 mg
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) — 0.060 mg
Vitamin E — Beta-Tocotrienol (β-Tocotrienol) — 0 mg
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) — 0 mg
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) — 0 mg
Vitamin D (D2 + D3 — total) 0 IU 0 IU
Vitamin K1 — Phylloquinone 2.70 ug 2.60 ug
Vitamin K (Dihydrophylloquinone — K1 reduced form) — 0 ug
SFA 4:0 (Butyric acid) 0 g 0 g
SFA 6:0 (Caproic acid) 0 g 0.004 g
SFA 8:0 (Caprylic acid) 0 g 0.059 g
SFA 10:0 (Capric acid) 0 g 0.066 g
SFA 12:0 (Lauric acid) 0 g 0.838 g
SFA 13:0 (Tridecanoic acid) — 0 g
SFA 14:0 (Myristic acid) 0.009 g 0.310 g
SFA 15:0 (Pentadecanoic acid) — 0 g
SFA 16:0 (Palmitic acid) 0.446 g 1.42 g
SFA 17:0 (Margaric acid) — 0.002 g
SFA 18:0 (Stearic acid) 0.243 g 0.670 g
SFA 20:0 (Arachidic acid) — 0.025 g
SFA 22:0 (Behenic acid) — 0.007 g
SFA 24:0 (Lignoceric acid) — 0 g
MUFA 14:1 (Myristoleic acid) — 0 g
MUFA 15:1 (Pentadecenoic acid) — 0 g
MUFA 16:1 (Omega-7, Palmitoleic acid) 0 g 0.023 g
MUFA 17:1 (Heptadecenoic acid) — 0 g
MUFA 18:1 (Omega-9, Oleic acid family) 1.07 g 3.48 g
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0 g 0.023 g
MUFA 22:1 (Omega-9, Erucic acid family) 0 g 0 g
MUFA 24:1 c (Omega-9, Nervonic acid — cis) — 0 g
Fatty acids, total polyunsaturated 0.948 g 2.33 g
PUFA 18:2 (Omega-6, Linoleic acid) 0.892 g 2.09 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.055 g 0.245 g
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) 0 g 0 g
PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) — 0 g
PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) — 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
Tryptophan (EAA) — 0.050 g
Threonine (EAA) — 0.179 g
Isoleucine (EAA, BCAA) — 0.192 g
Leucine (EAA, BCAA) — 0.352 g
Lysine (EAA) — 0.212 g
Methionine (EAA) — 0.098 g
Cystine (conditionally essential) — 0.113 g
Phenylalanine (EAA) — 0.230 g
Tyrosine (conditionally essential) — 0.143 g
Valine (EAA, BCAA) — 0.286 g
Arginine (conditionally essential) — 0.343 g
Histidine (EAA) — 0.115 g
Alanine — 0.288 g
Aspartic acid — 0.437 g
Glutamic acid — 0.788 g
Glycine (conditionally essential) — 0.267 g
Proline (conditionally essential) — 0.264 g
Serine — 0.228 g
Alcohol, ethyl 0 g 0 g
Caffeine 0 mg 3.00 mg
Theobromine 0 mg 24.0 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 Formulated bar, high fiber, chewy, oats and chocolate nutrition facts Compare other foods →

Dig deeper — biggest differences

Iron, Fe +336% in Pretzels, soft Riboflavin (Vitamin B2) +219% in Pretzels, soft Vitamin C, total ascorbic acid -100% in Pretzels, soft Folate, total (Vitamin B9) -100% in Pretzels, soft

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