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  6. Black turtle bean vs. Pretzel

Black turtle bean vs. Pretzel — In-Depth Nutrition Comparison

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Summary of differences between black turtle bean and pretzel

  • Black turtle bean has more copper, folate, iron, fiber, phosphorus, vitamin B1, potassium, and magnesium; however, pretzel is higher in vitamin B3.
  • Black turtle bean covers your daily need for copper, 94% more than pretzel.
  • Black turtle bean has 7 times more potassium than pretzel. While black turtle bean has 1500mg of potassium, pretzel has only 223mg.
  • Black turtle bean has less sodium.
  • The glycemic index of pretzel is higher.

These are the specific foods used in this comparison Beans, black turtle, mature seeds, raw and Snacks, pretzels, hard, plain, salted.

Infographic

Black turtle 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 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 +451.7%
Contains more CalciumCalcium +492.6%
Contains more PotassiumPotassium +572.6%
Contains more IronIron +90%
Contains more CopperCopper +541%
Contains more ZincZinc +111.5%
Contains more PhosphorusPhosphorus +243.8%
Contains less SodiumSodium -99.3%
Contains more SeleniumSelenium +37.5%
~equal in Manganese ~1.015mg

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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 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 B1Vitamin B1 +112.3%
Contains more Vitamin B5Vitamin B5 +179.2%
Contains more Vitamin B6Vitamin B6 +286.5%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +167.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +123.8%
Contains more Vitamin B2Vitamin B2 +72%
Contains more Vitamin B3Vitamin B3 +169.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 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 +111.7%
Contains more WaterWater +251.4%
Contains more FatsFats +225.6%
Contains more CarbsCarbs +27.1%
~equal in Other ~3.51g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 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 -40.7%
Contains more Mono. FatMonounsaturated fat +832.1%
Contains more Poly. FatPolyunsaturated fat +233.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Black turtle bean Pretzel DV% diff.
Copper 1mg 0.156mg 94%
Folate 444µg 166µg 70%
Sodium 9mg 1240mg 54%
Iron 8.7mg 4.58mg 52%
Fiber 15.5g 3.4g 48%
Phosphorus 440mg 128mg 45%
Vitamin B1 0.9mg 0.424mg 40%
Potassium 1500mg 223mg 38%
Magnesium 160mg 29mg 31%
Starch 72.58g 30%
Protein 21.25g 10.04g 22%
Vitamin B3 1.955mg 5.27mg 21%
Vitamin B6 0.286mg 0.074mg 16%
Calcium 160mg 27mg 13%
Vitamin B5 0.899mg 0.322mg 12%
Zinc 2.2mg 1.04mg 11%
Vitamin B2 0.193mg 0.332mg 11%
Carbs 63.25g 80.39g 6%
Polyunsaturated fat 0.387g 1.291g 6%
Choline 29.5mg 5%
Fats 0.9g 2.93g 3%
Monounsaturated fat 0.078g 0.727g 2%
Vitamin K 5.6µg 2.8µg 2%
Calories 339kcal 384kcal 2%
Selenium 3.2µg 4.4µg 2%
Vitamin E 0.21mg 0.47mg 2%
Vitamin C 0mg 2.1mg 2%
Manganese 1mg 1.015mg 1%
Saturated fat 0.232g 0.391g 1%
Net carbs 47.75g 76.99g N/A
Sugar 2.12g 2.21g N/A
Trans fat 0g 0.004g N/A
Tryptophan 0.252mg 0.097mg 0%
Threonine 0.894mg 0.25mg 0%
Isoleucine 0.938mg 0.407mg 0%
Leucine 1.697mg 0.757mg 0%
Lysine 1.459mg 0.257mg 0%
Methionine 0.32mg 0.177mg 0%
Phenylalanine 1.149mg 0.52mg 0%
Valine 1.112mg 0.48mg 0%
Histidine 0.592mg 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?

ok
ok
is better in case of low diet
Black turtle bean Pretzel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
60%
Black turtle bean
37%
Pretzel
Minerals Daily Need Coverage Score
135%
Black turtle bean
67%
Pretzel

Comparison summary

Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 0.09g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 1231mg)
Which food is lower in Saturated fat?
Black turtle bean
Black turtle bean is lower in Saturated fat (difference - 0.159g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 63)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $0.8)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.