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  6. Pretzel vs. Bean

Pretzel vs. Bean — In-Depth Nutrition Comparison

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What are the main differences between Pretzel and Bean?

  • Pretzel is richer in Iron, Folate, Vitamin B3, Vitamin B1, and Vitamin B2, while Bean is higher in Fiber, and Copper.
  • Pretzel's daily need coverage for Sodium is 54% higher.
  • Bean has 16 times less Iron than Pretzel. Pretzel has 4.58mg of Iron, while Bean has 0.29mg.
  • Bean is lower in Sodium.

We used Snacks, pretzels, hard, plain, salted and Beans, baked, canned, no salt added types in this comparison.

Infographic

Pretzel vs Bean 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.
Pretzel
Pretzel
3
:
7
Bean
Bean
Contains more Iron +1479.3%
Contains more Phosphorus +23.1%
Contains more Calcium +85.2%
Contains more Magnesium +10.3%
Contains more Potassium +32.7%
Contains less Sodium -99.9%
Contains more Zinc +34.6%
Contains more Copper +32.1%
Equal in Selenium - 4.5
Pretzel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 172% 21% 55% 20% 162% 29% 53% 133% 24%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Iron +1479.3%
Contains more Phosphorus +23.1%
Contains more Calcium +85.2%
Contains more Magnesium +10.3%
Contains more Potassium +32.7%
Contains less Sodium -99.9%
Contains more Zinc +34.6%
Contains more Copper +32.1%
Equal in Selenium - 4.5

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.
Pretzel
Pretzel
7
:
3
Bean
Bean
Contains more Vitamin E +213.3%
Contains more Vitamin B1 +182.7%
Contains more Vitamin B2 +453.3%
Contains more Vitamin B3 +1125.6%
Contains more Folate +591.7%
Contains more Vitamin K +250%
Contains more Vitamin A +∞%
Contains more Vitamin C +47.6%
Contains more Vitamin B6 +75.7%
Pretzel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 10% 0% 7% 106% 77% 99% 20% 18% 125% 0% 7%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin E +213.3%
Contains more Vitamin B1 +182.7%
Contains more Vitamin B2 +453.3%
Contains more Vitamin B3 +1125.6%
Contains more Folate +591.7%
Contains more Vitamin K +250%
Contains more Vitamin A +∞%
Contains more Vitamin C +47.6%
Contains more Vitamin B6 +75.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pretzel
Pretzel
4
:
1
Bean
Bean
Contains more Protein +109.2%
Contains more Fats +632.5%
Contains more Carbs +292.3%
Contains more Other +105.3%
Contains more Water +2219.5%
Pretzel
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
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more Protein +109.2%
Contains more Fats +632.5%
Contains more Carbs +292.3%
Contains more Other +105.3%
Contains more Water +2219.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pretzel
Pretzel
2
:
1
Bean
Bean
Contains more Monounsaturated Fat +1977.1%
Contains more Polyunsaturated fat +650.6%
Contains less Saturated Fat -73.7%
Pretzel
16% 30% 54%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains more Monounsaturated Fat +1977.1%
Contains more Polyunsaturated fat +650.6%
Contains less Saturated Fat -73.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pretzel Bean Opinion
Net carbs 76.99g 14.99g Pretzel
Protein 10.04g 4.8g Pretzel
Fats 2.93g 0.4g Pretzel
Carbs 80.39g 20.49g Pretzel
Calories 384kcal 105kcal Pretzel
Starch 72.58g Pretzel
Fructose 0.31g Pretzel
Sugar 2.21g 7.78g Pretzel
Fiber 3.4g 5.5g Bean
Calcium 27mg 50mg Bean
Iron 4.58mg 0.29mg Pretzel
Magnesium 29mg 32mg Bean
Phosphorus 128mg 104mg Pretzel
Potassium 223mg 296mg Bean
Sodium 1240mg 1mg Bean
Zinc 1.04mg 1.4mg Bean
Copper 0.156mg 0.206mg Bean
Manganese 1.015mg Pretzel
Selenium 4.4µg 4.5µg Bean
Vitamin A 0IU 106IU Bean
Vitamin A RAE 0µg 5µg Bean
Vitamin E 0.47mg 0.15mg Pretzel
Vitamin C 2.1mg 3.1mg Bean
Vitamin B1 0.424mg 0.15mg Pretzel
Vitamin B2 0.332mg 0.06mg Pretzel
Vitamin B3 5.27mg 0.43mg Pretzel
Vitamin B5 0.322mg Pretzel
Vitamin B6 0.074mg 0.13mg Bean
Folate 166µg 24µg Pretzel
Vitamin K 2.8µg 0.8µg Pretzel
Tryptophan 0.097mg Pretzel
Threonine 0.25mg Pretzel
Isoleucine 0.407mg Pretzel
Leucine 0.757mg Pretzel
Lysine 0.257mg Pretzel
Methionine 0.177mg Pretzel
Phenylalanine 0.52mg Pretzel
Valine 0.48mg Pretzel
Histidine 0.22mg Pretzel
Trans Fat 0.004g 0g Bean
Saturated Fat 0.391g 0.103g Bean
Monounsaturated Fat 0.727g 0.035g Pretzel
Polyunsaturated fat 1.291g 0.172g Pretzel
Omega-6 - Linoleic acid 1.223g Pretzel
Omega-6 - Gamma-linoleic acid 0.001g Pretzel
Omega-3 - ALA 0.063g Pretzel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pretzel Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
39%
Pretzel
11%
Bean
Minerals Daily Need Coverage Score
67%
Pretzel
25%
Bean

Comparison summary

Which food is lower in Sugar?
Pretzel
Pretzel is lower in Sugar (difference - 5.57g)
Which food is richer in vitamins?
Pretzel
Pretzel is relatively richer in vitamins
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 1239mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.288g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 50)
Which food is cheaper?
Bean
Bean is cheaper (difference - $0.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.