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
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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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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% |
