Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Navy bean raw
  5. Compare
  6. Navy bean raw vs. Pretzel

Navy bean raw vs. Pretzel — In-Depth Nutrition Comparison

Compare

Summary of differences between navy bean raw and pretzel

  • Navy bean raw has more copper, vitamin C, magnesium, vitamin B5, and vitamin B6; however, pretzel is higher in iron, manganese, vitamin B3, and vitamin B2.
  • Pretzel covers your daily need for sodium, 53% more than navy bean raw.
  • Navy bean raw has 9 times more vitamin C than pretzel. While navy bean raw has 18.8mg of vitamin C, pretzel has only 2.1mg.
  • Navy bean raw has less sodium.
  • The glycemic index of pretzel is higher.

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

Infographic

Navy bean 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 +248.3%
Contains more PotassiumPotassium +37.7%
Contains more CopperCopper +128.2%
Contains less SodiumSodium -99%
Contains more CalciumCalcium +80%
Contains more IronIron +137.3%
Contains more ZincZinc +16.9%
Contains more PhosphorusPhosphorus +28%
Contains more ManganeseManganese +148.8%
Contains more SeleniumSelenium +633.3%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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 +795.2%
Contains more Vitamin B5Vitamin B5 +156.2%
Contains more Vitamin B6Vitamin B6 +158.1%
Contains more Vitamin B2Vitamin B2 +54.4%
Contains more Vitamin B3Vitamin B3 +332%
Contains more FolateFolate +25.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.424mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Pretzel DV% diff.
Sodium 13mg 1240mg 53%
Iron 1.93mg 4.58mg 33%
Starch 72.58g 30%
Manganese 0.408mg 1.015mg 26%
Vitamin B3 1.22mg 5.27mg 25%
Carbs 13.05g 80.39g 22%
Copper 0.356mg 0.156mg 22%
Vitamin C 18.8mg 2.1mg 19%
Magnesium 101mg 29mg 17%
Calories 67kcal 384kcal 16%
Fiber 3.4g 14%
Vitamin B5 0.825mg 0.322mg 10%
Vitamin B6 0.191mg 0.074mg 9%
Folate 132µg 166µg 9%
Vitamin B2 0.215mg 0.332mg 9%
Protein 6.15g 10.04g 8%
Selenium 0.6µg 4.4µg 7%
Polyunsaturated fat 0.407g 1.291g 6%
Choline 29.5mg 5%
Phosphorus 100mg 128mg 4%
Vitamin B1 0.39mg 0.424mg 3%
Vitamin E 0.47mg 3%
Fats 0.7g 2.93g 3%
Vitamin K 2.8µg 2%
Monounsaturated fat 0.052g 0.727g 2%
Potassium 307mg 223mg 2%
Calcium 15mg 27mg 1%
Zinc 0.89mg 1.04mg 1%
Saturated fat 0.085g 0.391g 1%
Net carbs 13.05g 76.99g N/A
Sugar 2.21g N/A
Trans fat 0g 0.004g N/A
Tryptophan 0.064mg 0.097mg 0%
Threonine 0.258mg 0.25mg 0%
Isoleucine 0.273mg 0.407mg 0%
Leucine 0.442mg 0.757mg 0%
Lysine 0.35mg 0.257mg 0%
Methionine 0.064mg 0.177mg 0%
Phenylalanine 0.31mg 0.52mg 0%
Valine 0.316mg 0.48mg 0%
Histidine 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 WaterWater +2428.8%
Contains more ProteinProtein +63.3%
Contains more FatsFats +318.6%
Contains more CarbsCarbs +516%
Contains more OtherOther +269.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 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 -78.3%
Contains more Mono. FatMonounsaturated fat +1298.1%
Contains more Poly. FatPolyunsaturated fat +217.2%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.