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  6. Adzuki bean vs. Pretzel

Adzuki bean vs. Pretzel — In-Depth Nutrition Comparison

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How are adzuki bean and pretzel different?

  • Adzuki bean is higher than pretzel in folate, copper, fiber, zinc, phosphorus, manganese, potassium, magnesium, and vitamin B5.
  • Adzuki bean covers your daily need for folate, 114% more than pretzel.
  • Adzuki bean contains 7 times more copper than pretzel. Adzuki bean contains 1.094mg of copper, while pretzel contains 0.156mg.
  • Adzuki bean is lower in sodium.
  • Pretzel has a higher glycemic index (83) than adzuki bean (29).

Beans, adzuki, mature seeds, raw and Snacks, pretzels, hard, plain, salted types were used in this article.

Infographic

Adzuki 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
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 MagnesiumMagnesium +337.9%
Contains more CalciumCalcium +144.4%
Contains more PotassiumPotassium +462.3%
Contains more CopperCopper +601.3%
Contains more ZincZinc +384.6%
Contains more PhosphorusPhosphorus +197.7%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +70.4%
Contains more SeleniumSelenium +41.9%
~equal in Iron ~4.58mg

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.
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 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
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 AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +356.8%
Contains more Vitamin B6Vitamin B6 +374.3%
Contains more FolateFolate +274.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +50.9%
Contains more Vitamin B3Vitamin B3 +100.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.424mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Adzuki bean Pretzel DV% diff.
Folate 622µg 166µg 114%
Copper 1.094mg 0.156mg 104%
Sodium 5mg 1240mg 54%
Fiber 12.7g 3.4g 37%
Phosphorus 381mg 128mg 36%
Zinc 5.04mg 1.04mg 36%
Manganese 1.73mg 1.015mg 31%
Potassium 1254mg 223mg 30%
Starch 72.58g 30%
Vitamin B5 1.471mg 0.322mg 23%
Magnesium 127mg 29mg 23%
Vitamin B6 0.351mg 0.074mg 21%
Protein 19.87g 10.04g 20%
Vitamin B3 2.63mg 5.27mg 17%
Vitamin B2 0.22mg 0.332mg 9%
Polyunsaturated fat 0.113g 1.291g 8%
Carbs 62.9g 80.39g 6%
Iron 4.98mg 4.58mg 5%
Choline 29.5mg 5%
Calcium 66mg 27mg 4%
Fats 0.53g 2.93g 4%
Calories 329kcal 384kcal 3%
Vitamin B1 0.455mg 0.424mg 3%
Vitamin E 0.47mg 3%
Selenium 3.1µg 4.4µg 2%
Vitamin K 2.8µg 2%
Monounsaturated fat 0.05g 0.727g 2%
Vitamin C 0mg 2.1mg 2%
Saturated fat 0.191g 0.391g 1%
Net carbs 50.2g 76.99g N/A
Sugar 2.21g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0g 0.004g N/A
Tryptophan 0.191mg 0.097mg 0%
Threonine 0.674mg 0.25mg 0%
Isoleucine 0.791mg 0.407mg 0%
Leucine 1.668mg 0.757mg 0%
Lysine 1.497mg 0.257mg 0%
Methionine 0.21mg 0.177mg 0%
Phenylalanine 1.052mg 0.52mg 0%
Valine 1.023mg 0.48mg 0%
Histidine 0.524mg 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
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 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 ProteinProtein +97.9%
Contains more WaterWater +329.4%
Contains more FatsFats +452.8%
Contains more CarbsCarbs +27.8%
~equal in Other ~3.51g

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 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 -51.2%
Contains more Mono. FatMonounsaturated fat +1354%
Contains more Poly. FatPolyunsaturated fat +1042.5%

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.