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  6. Kidney beans raw vs. Pretzel

Kidney beans raw vs. Pretzel — In-Depth Nutrition Comparison

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The main differences between kidney beans raw and pretzel

  • Kidney beans raw is richer in copper, fiber, folate, iron, phosphorus, potassium, magnesium, and vitamin B6, yet pretzel is richer in vitamin B3.
  • Daily need coverage for copper for kidney beans raw is 89% higher.
  • Kidney beans raw contains 7 times more fiber than pretzel. Kidney beans raw contains 24.9g of fiber, while pretzel contains 3.4g.
  • Kidney beans raw contains less sodium.
  • Kidney beans raw has a lower glycemic index than pretzel.

Food types used in this article are Beans, kidney, all types, mature seeds, raw and Snacks, pretzels, hard, plain, salted.

Infographic

Kidney beans raw 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 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 +382.8%
Contains more CalciumCalcium +429.6%
Contains more PotassiumPotassium +530.5%
Contains more IronIron +79%
Contains more CopperCopper +514.1%
Contains more ZincZinc +168.3%
Contains more PhosphorusPhosphorus +218%
Contains less SodiumSodium -98.1%
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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 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 CVitamin C +114.3%
Contains more Vitamin B1Vitamin B1 +24.8%
Contains more Vitamin B5Vitamin B5 +142.2%
Contains more Vitamin B6Vitamin B6 +436.5%
Contains more Vitamin KVitamin K +578.6%
Contains more FolateFolate +137.3%
Contains more Vitamin EVitamin E +113.6%
Contains more Vitamin B2Vitamin B2 +51.6%
Contains more Vitamin B3Vitamin B3 +155.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Pretzel DV% diff.
Copper 0.958mg 0.156mg 89%
Fiber 24.9g 3.4g 86%
Folate 394µg 166µg 57%
Sodium 24mg 1240mg 53%
Iron 8.2mg 4.58mg 45%
Phosphorus 407mg 128mg 40%
Potassium 1406mg 223mg 35%
Starch 72.58g 30%
Protein 23.58g 10.04g 27%
Magnesium 140mg 29mg 26%
Vitamin B6 0.397mg 0.074mg 25%
Vitamin B3 2.06mg 5.27mg 20%
Zinc 2.79mg 1.04mg 16%
Vitamin K 19µg 2.8µg 14%
Calcium 143mg 27mg 12%
Vitamin B2 0.219mg 0.332mg 9%
Vitamin B5 0.78mg 0.322mg 9%
Vitamin B1 0.529mg 0.424mg 9%
Carbs 60.01g 80.39g 7%
Polyunsaturated fat 0.457g 1.291g 6%
Choline 29.5mg 5%
Calories 333kcal 384kcal 3%
Vitamin C 4.5mg 2.1mg 3%
Fats 0.83g 2.93g 3%
Selenium 3.2µg 4.4µg 2%
Vitamin E 0.22mg 0.47mg 2%
Monounsaturated fat 0.064g 0.727g 2%
Saturated fat 0.12g 0.391g 1%
Net carbs 35.11g 76.99g N/A
Sugar 2.23g 2.21g N/A
Manganese 1.021mg 1.015mg 0%
Trans fat 0g 0.004g N/A
Tryptophan 0.279mg 0.097mg 0%
Threonine 0.992mg 0.25mg 0%
Isoleucine 1.041mg 0.407mg 0%
Leucine 1.882mg 0.757mg 0%
Lysine 1.618mg 0.257mg 0%
Methionine 0.355mg 0.177mg 0%
Phenylalanine 1.275mg 0.52mg 0%
Valine 1.233mg 0.48mg 0%
Histidine 0.656mg 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 +134.9%
Contains more WaterWater +275.4%
Contains more FatsFats +253%
Contains more CarbsCarbs +34%
~equal in Other ~3.51g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 -69.3%
Contains more Mono. FatMonounsaturated fat +1035.9%
Contains more Poly. FatPolyunsaturated fat +182.5%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.