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Bean raw vs. Pretzel — In-Depth Nutrition Comparison

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How are Bean raw and Pretzel different?

  • Bean raw is higher in Folate, Copper, Fiber, Selenium, Phosphorus, Magnesium, Potassium, and Vitamin B6, however, Pretzel is richer in Vitamin B3.
  • Daily need coverage for Folate from Bean raw is 90% higher.
  • Bean raw contains 6 times more Vitamin B6 than Pretzel. While Bean raw contains 0.474mg of Vitamin B6, Pretzel contains only 0.074mg.
  • Bean raw has less Sodium.

Beans, pinto, mature seeds, raw and Snacks, pretzels, hard, plain, salted are the varieties used in this article.

Infographic

Bean raw vs Pretzel 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.
:
Contains more Calcium +318.5%
Contains more Iron +10.7%
Contains more Magnesium +506.9%
Contains more Phosphorus +221.1%
Contains more Potassium +524.7%
Contains less Sodium -99%
Contains more Zinc +119.2%
Contains more Copper +472.4%
Contains more Manganese +13.1%
Contains more Selenium +534.1%
Equal in Iron - 4.58
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 172% 21% 55% 20% 162% 29% 53% 133% 24%
Contains more Calcium +318.5%
Contains more Iron +10.7%
Contains more Magnesium +506.9%
Contains more Phosphorus +221.1%
Contains more Potassium +524.7%
Contains less Sodium -99%
Contains more Zinc +119.2%
Contains more Copper +472.4%
Contains more Manganese +13.1%
Contains more Selenium +534.1%
Equal in Iron - 4.58

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.
:
Contains more Vitamin C +200%
Contains more Vitamin B1 +68.2%
Contains more Vitamin B5 +143.8%
Contains more Vitamin B6 +540.5%
Contains more Folate +216.3%
Contains more Vitamin K +100%
Contains more Vitamin E +123.8%
Contains more Vitamin B2 +56.6%
Contains more Vitamin B3 +348.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 10% 0% 7% 106% 77% 99% 20% 18% 125% 0% 7%
Contains more Vitamin C +200%
Contains more Vitamin B1 +68.2%
Contains more Vitamin B5 +143.8%
Contains more Vitamin B6 +540.5%
Contains more Folate +216.3%
Contains more Vitamin K +100%
Contains more Vitamin E +123.8%
Contains more Vitamin B2 +56.6%
Contains more Vitamin B3 +348.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +113.3%
Contains more Water +262%
Contains more Fats +138.2%
Contains more Carbs +28.5%
Equal in Other - 3.51
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
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
Contains more Protein +113.3%
Contains more Water +262%
Contains more Fats +138.2%
Contains more Carbs +28.5%
Equal in Other - 3.51

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -39.9%
Contains more Monounsaturated Fat +217.5%
Contains more Polyunsaturated fat +217.2%
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
16% 30% 54%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g
Contains less Saturated Fat -39.9%
Contains more Monounsaturated Fat +217.5%
Contains more Polyunsaturated fat +217.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Starch +112.4%
Contains more Glucose +430.8%
Contains more Fructose +∞%
Contains more Maltose +∞%
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
97%
Starch: 72.58 g
Sucrose: 0 g
Glucose: 0.69 g
Fructose: 0.31 g
Lactose: 0 g
Maltose: 1.11 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Starch +112.4%
Contains more Glucose +430.8%
Contains more Fructose +∞%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean raw Pretzel
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bean raw Pretzel Opinion
Net carbs 47.05g 76.99g Pretzel
Protein 21.42g 10.04g Bean raw
Fats 1.23g 2.93g Pretzel
Carbs 62.55g 80.39g Pretzel
Calories 347kcal 384kcal Pretzel
Starch 34.17g 72.58g Pretzel
Fructose 0g 0.31g Pretzel
Sugar 2.11g 2.21g Bean raw
Fiber 15.5g 3.4g Bean raw
Calcium 113mg 27mg Bean raw
Iron 5.07mg 4.58mg Bean raw
Magnesium 176mg 29mg Bean raw
Phosphorus 411mg 128mg Bean raw
Potassium 1393mg 223mg Bean raw
Sodium 12mg 1240mg Bean raw
Zinc 2.28mg 1.04mg Bean raw
Copper 0.893mg 0.156mg Bean raw
Manganese 1.148mg 1.015mg Bean raw
Selenium 27.9µg 4.4µg Bean raw
Vitamin E 0.21mg 0.47mg Pretzel
Vitamin C 6.3mg 2.1mg Bean raw
Vitamin B1 0.713mg 0.424mg Bean raw
Vitamin B2 0.212mg 0.332mg Pretzel
Vitamin B3 1.174mg 5.27mg Pretzel
Vitamin B5 0.785mg 0.322mg Bean raw
Vitamin B6 0.474mg 0.074mg Bean raw
Folate 525µg 166µg Bean raw
Vitamin K 5.6µg 2.8µg Bean raw
Tryptophan 0.237mg 0.097mg Bean raw
Threonine 0.81mg 0.25mg Bean raw
Isoleucine 0.871mg 0.407mg Bean raw
Leucine 1.558mg 0.757mg Bean raw
Lysine 1.356mg 0.257mg Bean raw
Methionine 0.259mg 0.177mg Bean raw
Phenylalanine 1.095mg 0.52mg Bean raw
Valine 0.998mg 0.48mg Bean raw
Histidine 0.556mg 0.22mg Bean raw
Trans Fat 0g 0.004g Bean raw
Saturated Fat 0.235g 0.391g Bean raw
Monounsaturated Fat 0.229g 0.727g Pretzel
Polyunsaturated fat 0.407g 1.291g Pretzel
Omega-6 - Linoleic acid 1.223g Pretzel
Omega-6 - Gamma-linoleic acid 0.001g Pretzel
Omega-3 - ALA 0.063g Pretzel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Pretzel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
70%
Bean raw
39%
Pretzel
Minerals Daily Need Coverage Score
131%
Bean raw
67%
Pretzel

Comparison summary

Which food is lower in Sugar?
Bean raw
Bean raw is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 1228mg)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 0.156g)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 50)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $0.9)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/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.