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Beans vs. Pretzel — In-Depth Nutrition Comparison

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What are the main differences between beans and pretzel?

  • Beans are 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 beans. Beans have 5.5g of fiber, while pretzel has 3.4g.
  • Beans are lower in sodium.
  • Pretzel has a higher glycemic index (83) than beans (33).

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

Infographic

Beans 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.
Beans
Beans
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.
Beans
Beans
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 1.7% 3% 38% 14% 8.1% 0% 30% 0% 2% 18%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 7% 0% 0% 9.4% 106% 77% 99% 19% 17% 0% 7% 125%
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

All nutrients comparison - raw data values

Nutrient Beans Pretzel DV% diff.
Iron 0.29mg 4.58mg 54%
Sodium 1mg 1240mg 54%
Manganese 1.015mg 44%
Folate 24µg 166µg 36%
Starch 72.58g 30%
Vitamin B3 0.43mg 5.27mg 30%
Vitamin B1 0.15mg 0.424mg 23%
Vitamin B2 0.06mg 0.332mg 21%
Carbs 20.49g 80.39g 20%
Calories 105kcal 384kcal 14%
Protein 4.8g 10.04g 10%
Fiber 5.5g 3.4g 8%
Polyunsaturated fat 0.172g 1.291g 7%
Copper 0.206mg 0.156mg 6%
Vitamin B5 0.322mg 6%
Fats 0.4g 2.93g 4%
Vitamin B6 0.13mg 0.074mg 4%
Zinc 1.4mg 1.04mg 3%
Phosphorus 104mg 128mg 3%
Calcium 50mg 27mg 2%
Potassium 296mg 223mg 2%
Vitamin E 0.15mg 0.47mg 2%
Vitamin K 0.8µg 2.8µg 2%
Monounsaturated fat 0.035g 0.727g 2%
Vitamin C 3.1mg 2.1mg 1%
Magnesium 32mg 29mg 1%
Vitamin A 5µg 0µg 1%
Saturated fat 0.103g 0.391g 1%
Protein per 100 calories 4.6g 2.6g N/A
Calories per 10 g protein 219kcal 382kcal N/A
Weight per 100 calories 95g 26g N/A
Unsaturated / Saturated Fat ratio 2 5.2 N/A
Net carbs 14.99g 76.99g N/A
Sugar 7.78g 2.21g N/A
Selenium 4.5µg 4.4µg 0%
Trans fat 0g 0.004g N/A
Choline 30.8mg 29.5mg 0%
Tryptophan 0.097mg 0%
Threonine 0.25mg 0%
Isoleucine 0.407mg 0%
Leucine 0.757mg 0%
Lysine 0.257mg 0%
Methionine 0.177mg 0%
Phenylalanine 0.52mg 0%
Valine 0.48mg 0%
Histidine 0.22mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.063g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Linoleic acid 1.223g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
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
Beans
Beans
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%

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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. Beans - 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.