Pretzel vs. Black turtle bean — In-Depth Nutrition Comparison
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Summary of differences between pretzel and black turtle bean
- Pretzel has more vitamin B3; however, black turtle bean is higher in copper, folate, iron, fiber, phosphorus, vitamin B1, potassium, and magnesium.
- Black turtle bean covers your daily need for copper, 94% more than pretzel.
- Pretzel has 138 times more sodium than black turtle bean. While pretzel has 1240mg of sodium, black turtle bean has only 9mg.
- The glycemic index of pretzel is higher.
These are the specific foods used in this comparison Snacks, pretzels, hard, plain, salted and Beans, black turtle, mature seeds, raw.
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.
| Contains more SeleniumSelenium | +37.5% |
| 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% |
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.
| 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% |
| Contains more CholineCholine | +∞% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.04 g
Fats:
2.93 g
Carbs:
80.39 g
Water:
3.13 g
Other:
3.51 g
Protein:
21.25 g
Fats:
0.9 g
Carbs:
63.25 g
Water:
11 g
Other:
3.6 g
| Contains more FatsFats | +225.6% |
| Contains more CarbsCarbs | +27.1% |
| Contains more ProteinProtein | +111.7% |
| Contains more WaterWater | +251.4% |
~equal in
Other
~3.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.391 g
Monounsaturated fat:
Mono. Fat
0.727 g
Polyunsaturated fat:
Poly. Fat
1.291 g
Saturated fat:
Sat. Fat
0.232 g
Monounsaturated fat:
Mono. Fat
0.078 g
Polyunsaturated fat:
Poly. Fat
0.387 g
| Contains more Mono. FatMonounsaturated fat | +832.1% |
| Contains more Poly. FatPolyunsaturated fat | +233.6% |
| Contains less Sat. FatSaturated fat | -40.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.156mg | 1mg | 94% |
| Folate | 166µg | 444µg | 70% |
| Sodium | 1240mg | 9mg | 54% |
| Iron | 4.58mg | 8.7mg | 52% |
| Fiber | 3.4g | 15.5g | 48% |
| Phosphorus | 128mg | 440mg | 45% |
| Vitamin B1 | 0.424mg | 0.9mg | 40% |
| Potassium | 223mg | 1500mg | 38% |
| Magnesium | 29mg | 160mg | 31% |
| Starch | 72.58g | 30% | |
| Protein | 10.04g | 21.25g | 22% |
| Vitamin B3 | 5.27mg | 1.955mg | 21% |
| Vitamin B6 | 0.074mg | 0.286mg | 16% |
| Calcium | 27mg | 160mg | 13% |
| Vitamin B5 | 0.322mg | 0.899mg | 12% |
| Zinc | 1.04mg | 2.2mg | 11% |
| Vitamin B2 | 0.332mg | 0.193mg | 11% |
| Carbs | 80.39g | 63.25g | 6% |
| Polyunsaturated fat | 1.291g | 0.387g | 6% |
| Choline | 29.5mg | 5% | |
| Fats | 2.93g | 0.9g | 3% |
| Monounsaturated fat | 0.727g | 0.078g | 2% |
| Vitamin K | 2.8µg | 5.6µg | 2% |
| Calories | 384kcal | 339kcal | 2% |
| Selenium | 4.4µg | 3.2µg | 2% |
| Vitamin E | 0.47mg | 0.21mg | 2% |
| Vitamin C | 2.1mg | 0mg | 2% |
| Manganese | 1.015mg | 1mg | 1% |
| Saturated fat | 0.391g | 0.232g | 1% |
| Net carbs | 76.99g | 47.75g | N/A |
| Sugar | 2.21g | 2.12g | N/A |
| Trans fat | 0.004g | 0g | N/A |
| Tryptophan | 0.097mg | 0.252mg | 0% |
| Threonine | 0.25mg | 0.894mg | 0% |
| Isoleucine | 0.407mg | 0.938mg | 0% |
| Leucine | 0.757mg | 1.697mg | 0% |
| Lysine | 0.257mg | 1.459mg | 0% |
| Methionine | 0.177mg | 0.32mg | 0% |
| Phenylalanine | 0.52mg | 1.149mg | 0% |
| Valine | 0.48mg | 1.112mg | 0% |
| Histidine | 0.22mg | 0.592mg | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
37%
60%
Minerals Daily Need Coverage Score
67%
135%
Comparison summary
Which food is lower in Sugar?
Black turtle bean is lower in Sugar (difference - 0.09g)
Which food contains less Sodium?
Black turtle bean contains less Sodium (difference - 1231mg)
Which food is lower in Saturated fat?
Black turtle bean is lower in Saturated fat (difference - 0.159g)
Which food is lower in glycemic index?
Black turtle bean is lower in glycemic index (difference - 63)
Which food is cheaper?
Black turtle bean is cheaper (difference - $0.8)
Which food is richer in minerals?
Black turtle bean is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.