Bread vs Pretzel: Calories & Nutrition Showdown



Bread - calories, kcal, weight, nutrition
Bread - calories, kcal, weight, nutrition

Bread vs Pretzel
Nutrition Facts

Bread
Serving size:
  change
one bread (450g)slice (35g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Pretzel
Serving size:
  change
one pretzel (30g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Bread vs Pretzel 100g Compare


per 100gBreadPretzel
Calories266 384
Carbohydrates49.42 g80.39 g
Fat3.33 g2.93 g
Dietary fiber2.7 g3.4 g
Protein8.85 g10.04 g
Water36.42 g3.13 g
Calcium144 mg27 mg
Iron3.61 mg4.58 mg
Magnessium23 mg29 mg
Phosphorus0.2 mg2.8 mg
Potassium126 mg223 mg
Sodium490 mg1240 mg
Zink0.2 mg2.8 mg
Vitaminium B1 (Thiamine)0.533 mg0.424 mg
Vitaminium B2 (riboflavin)0.243 mg0.332 mg
Vitaminium B3 (Niacin)4.78 mg5.27 mg
Vitaminium B60.087 mg0.074 mg
Vitaminium B9 (Folic acid)0.171 mg0.166 mg
Vitaminium E0.22 mg0.47 mg

A Tale of Two Staples: Bread vs. Pretzel

When it comes to comfort food, few items are as beloved and widespread as bread and pretzels. Both have deep historical roots, with bread being one of the oldest artificial foods, dating back over 30,000 years. Pretzels, though not as ancient, have a rich history themselves, believed to have been invented by European monks in the Early Middle Ages. These twisted treats were originally called 'pretiola' in Latin, meaning 'little reward', and were given to children for learning their prayers.

From Ingredients to Nutrition: What Sets Them Apart?

At first glance, bread and pretzels may seem quite similar, especially since they both come from the basic ingredients of flour, water, and yeast. However, a deeper dive into their nutritional content and preparation methods reveals some interesting differences.

Bread, in its simplest form, is a staple food prepared from a dough of flour and water, usually by baking. Over centuries, it has evolved into countless varieties, including whole wheat, rye, sourdough, and many more, each with its own unique nutritional profile. However, for the sake of comparison, we'll consider a standard slice of white bread.

Pretzels, on the other hand, undergo a distinctive preparation process that includes a lye bath before baking. This gives them their unique flavor and texture. Traditional soft pretzels are larger and denser than most bread types, contributing to their higher calorie and carb content.

Breaking Down the Nutritional Differences

When comparing the nutritional data of a standard serving of bread (about 100 grams) to that of pretzels, several key differences stand out:

  • Calories: Bread contains approximately 266 calories per 100 grams, whereas pretzels pack in about 384 calories.
  • Carbohydrates: Pretzels lead with 80.39 grams, significantly higher than bread's 49.42 grams. This is partly due to the denser nature of pretzels.
  • Fiber: Both are relatively low in fiber, but pretzels have a slight edge with 3.4 grams compared to bread's 2.7 grams.
  • Fat: Both are low in fat, but bread has a slightly higher amount at 3.33 grams, compared to pretzels' 2.93 grams.
  • Protein: Pretzels contain more protein, with 10.04 grams versus bread's 8.85 grams.
  • Sodium: One of the most significant differences is in sodium content. Pretzels contain a whopping 1240 mg of sodium, far exceeding bread's 490 mg. This is due to the salt used in the dough and often sprinkled on top of pretzels before baking.

What Does This Mean for Your Diet?

Choosing between bread and pretzels largely depends on your dietary needs and preferences. If you're watching your calorie intake or need to limit sodium for health reasons, bread might be the more suitable option. However, if you're looking for a snack with a bit more protein, pretzels could be the way to go, provided you keep an eye on portion sizes due to their higher calorie content.

It's also worth considering the variety within each category. Whole grain breads, for example, can offer more fiber and nutrients than white bread. Similarly, unsalted or whole wheat pretzels might provide a healthier alternative to the traditional salted variety.

The Bottom Line

Both bread and pretzels have their place in a balanced diet, offering comfort and satisfaction along with their nutritional benefits. The key is to enjoy them in moderation and be mindful of the types that best fit your dietary goals. Whether you're team bread or team pretzel, both can be enjoyed as part of a healthy, balanced diet.

Bread 100g

266kcal

Calories source

  • 75% CARBS.
  • 13% PROTEIN
  • 11% FAT

Pretzel 100g

384kcal

Calories source

  • 83% CARBS
  • 10% PROTEIN
  • 7% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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