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.
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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 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Iron | 0.29mg | 4.58mg | 54% |
| Sodium | 1mg | 1240mg | 54% |
| Manganese | 1.015mg | 44% | |
| Folate | 24µg | 166µg | 36% |
| Vitamin B3 | 0.43mg | 5.27mg | 30% |
| Starch | 72.58g | 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% |
| Vitamin B5 | 0.322mg | 6% | |
| Copper | 0.206mg | 0.156mg | 6% |
| Fats | 0.4g | 2.93g | 4% |
| Vitamin B6 | 0.13mg | 0.074mg | 4% |
| Zinc | 1.4mg | 1.04mg | 3% |
| Phosphorus | 104mg | 128mg | 3% |
| Potassium | 296mg | 223mg | 2% |
| Calcium | 50mg | 27mg | 2% |
| Vitamin E | 0.15mg | 0.47mg | 2% |
| Monounsaturated fat | 0.035g | 0.727g | 2% |
| Vitamin K | 0.8µg | 2.8µg | 2% |
| Saturated fat | 0.103g | 0.391g | 1% |
| Vitamin C | 3.1mg | 2.1mg | 1% |
| Vitamin A | 5µg | 0µg | 1% |
| Magnesium | 32mg | 29mg | 1% |
| 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
37%
Minerals Daily Need Coverage Score
25%
67%
Comparison summary
Which food is lower in Sugar?
Pretzel is lower in Sugar (difference - 5.57g)
Which food contains less Sodium?
Beans contains less Sodium (difference - 1239mg)
Which food is lower in Saturated fat?
Beans is lower in Saturated fat (difference - 0.288g)
Which food is lower in glycemic index?
Beans is lower in glycemic index (difference - 50)
Which food is cheaper?
Beans is cheaper (difference - $0.9)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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?
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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.