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Bean vs. Pretzel — In-Depth Nutrition Comparison

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What are the main differences between Bean and Pretzel?

  • Bean is richer in Fiber, and Copper, while Pretzel is higher in Iron, Folate, Vitamin B3, Vitamin B1, and Vitamin B2.
  • Pretzel's daily need coverage for Sodium is 54% higher.
  • Pretzel has 2 times less Fiber than Bean. Bean has 5.5g of Fiber, while Pretzel has 3.4g.
  • Bean is lower in Sodium.

We used Beans, baked, canned, no salt added and Snacks, pretzels, hard, plain, salted types in this comparison.

Infographic

Bean 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.
Bean
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 8.1% 20% 172% 52% 28% 55% 162% 132% 24%
Contains more CalciumCalcium +85.2%
Contains more PotassiumPotassium +32.7%
Contains more CopperCopper +32.1%
Contains more ZincZinc +34.6%
Contains less SodiumSodium -99.9%
Contains more IronIron +1479.3%
Contains more PhosphorusPhosphorus +23.1%
~equal in Magnesium ~29mg
~equal in Selenium ~4.4µg

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.
Bean
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 7% 0% 9.4% 0% 106% 77% 99% 19% 17% 0% 7% 125% 16%
Contains more Vitamin CVitamin C +47.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +75.7%
Contains more Vitamin EVitamin E +213.3%
Contains more Vitamin B1Vitamin B1 +182.7%
Contains more Vitamin B2Vitamin B2 +453.3%
Contains more Vitamin B3Vitamin B3 +1125.6%
Contains more Vitamin KVitamin K +250%
Contains more FolateFolate +591.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~29.5mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
1
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 WaterWater +2219.5%
Contains more ProteinProtein +109.2%
Contains more FatsFats +632.5%
Contains more CarbsCarbs +292.3%
Contains more OtherOther +105.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
1
33% 11% 55%
Saturated Fat: Sat. Fat 0.103 g
Monounsaturated Fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
16% 30% 54%
Saturated Fat: Sat. Fat 0.391 g
Monounsaturated Fat: Mono. Fat 0.727 g
Polyunsaturated fat: Poly. Fat 1.291 g
Contains less Sat. FatSaturated Fat -73.7%
Contains more Mono. FatMonounsaturated Fat +1977.1%
Contains more Poly. FatPolyunsaturated fat +650.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean Pretzel Opinion
Calories 105kcal 384kcal Pretzel
Protein 4.8g 10.04g Pretzel
Fats 0.4g 2.93g Pretzel
Vitamin C 3.1mg 2.1mg Bean
Net carbs 14.99g 76.99g Pretzel
Carbs 20.49g 80.39g Pretzel
Magnesium 32mg 29mg Bean
Calcium 50mg 27mg Bean
Potassium 296mg 223mg Bean
Iron 0.29mg 4.58mg Pretzel
Sugar 7.78g 2.21g Pretzel
Fiber 5.5g 3.4g Bean
Copper 0.206mg 0.156mg Bean
Zinc 1.4mg 1.04mg Bean
Starch 72.58g Pretzel
Phosphorus 104mg 128mg Pretzel
Sodium 1mg 1240mg Bean
Vitamin A 106IU 0IU Bean
Vitamin A 5µg 0µg Bean
Vitamin E 0.15mg 0.47mg Pretzel
Manganese 1.015mg Pretzel
Selenium 4.5µg 4.4µg Bean
Vitamin B1 0.15mg 0.424mg Pretzel
Vitamin B2 0.06mg 0.332mg Pretzel
Vitamin B3 0.43mg 5.27mg Pretzel
Vitamin B5 0.322mg Pretzel
Vitamin B6 0.13mg 0.074mg Bean
Vitamin K 0.8µg 2.8µg Pretzel
Folate 24µg 166µg Pretzel
Trans Fat 0g 0.004g Bean
Choline 30.8mg 29.5mg Bean
Saturated Fat 0.103g 0.391g Bean
Monounsaturated Fat 0.035g 0.727g Pretzel
Polyunsaturated fat 0.172g 1.291g Pretzel
Tryptophan 0.097mg Pretzel
Threonine 0.25mg Pretzel
Isoleucine 0.407mg Pretzel
Leucine 0.757mg Pretzel
Lysine 0.257mg Pretzel
Methionine 0.177mg Pretzel
Phenylalanine 0.52mg Pretzel
Valine 0.48mg Pretzel
Histidine 0.22mg Pretzel
Fructose 0.31g Pretzel
Omega-3 - ALA 0.063g Pretzel
Omega-6 - Gamma-linoleic acid 0.001g Pretzel
Omega-6 - Linoleic acid 1.223g Pretzel

Which food is preferable for your diet?

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

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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
11%
Bean
37%
Pretzel
Minerals Daily Need Coverage Score
25%
Bean
67%
Pretzel

Comparison summary

Which food is lower in Sugar?
Pretzel
Pretzel is lower in Sugar (difference - 5.57g)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 1239mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.288g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 50)
Which food is cheaper?
Bean
Bean is cheaper (difference - $0.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.