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  6. Pretzel vs. Cranberry bean raw

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

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What are the main differences between pretzel and cranberry bean raw?

  • Pretzel is richer in vitamin B3, while cranberry bean raw is higher in folate, fiber, copper, phosphorus, potassium, magnesium, vitamin B1, and zinc.
  • Cranberry bean raw's daily need coverage for folate is 110% higher.
  • Cranberry bean raw has 207 times less sodium than pretzel. Pretzel has 1240mg of sodium, while cranberry bean raw has 6mg.
  • Pretzel has a higher glycemic index (83) than cranberry bean raw (35).

We used Snacks, pretzels, hard, plain, salted and Beans, cranberry (roman), mature seeds, raw types in this comparison.

Infographic

Pretzel vs Cranberry bean 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more MagnesiumMagnesium +437.9%
Contains more CalciumCalcium +370.4%
Contains more PotassiumPotassium +497.3%
Contains more CopperCopper +409%
Contains more ZincZinc +249%
Contains more PhosphorusPhosphorus +190.6%
Contains less SodiumSodium -99.5%
Contains more SeleniumSelenium +188.6%
~equal in Iron ~5mg
~equal in Manganese ~0.92mg

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 7% 0% 9.4% 0% 106% 77% 99% 19% 17% 0% 7% 125% 16%
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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +55.9%
Contains more Vitamin B3Vitamin B3 +262.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +76.2%
Contains more Vitamin B5Vitamin B5 +132.3%
Contains more Vitamin B6Vitamin B6 +317.6%
Contains more FolateFolate +263.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pretzel Cranberry bean raw DV% diff.
Folate 166µg 604µg 110%
Fiber 3.4g 24.7g 85%
Copper 0.156mg 0.794mg 71%
Sodium 1240mg 6mg 54%
Phosphorus 128mg 372mg 35%
Potassium 223mg 1332mg 33%
Magnesium 29mg 156mg 30%
Starch 72.58g 30%
Vitamin B1 0.424mg 0.747mg 27%
Protein 10.04g 23.03g 26%
Zinc 1.04mg 3.63mg 24%
Vitamin B3 5.27mg 1.455mg 24%
Vitamin B6 0.074mg 0.309mg 18%
Selenium 4.4µg 12.7µg 15%
Calcium 27mg 127mg 10%
Vitamin B2 0.332mg 0.213mg 9%
Vitamin B5 0.322mg 0.748mg 9%
Carbs 80.39g 60.05g 7%
Choline 29.5mg 5%
Iron 4.58mg 5mg 5%
Polyunsaturated fat 1.291g 0.527g 5%
Manganese 1.015mg 0.92mg 4%
Vitamin E 0.47mg 3%
Fats 2.93g 1.23g 3%
Monounsaturated fat 0.727g 0.106g 2%
Calories 384kcal 335kcal 2%
Vitamin K 2.8µg 2%
Vitamin C 2.1mg 0mg 2%
Net carbs 76.99g 35.35g N/A
Sugar 2.21g N/A
Trans fat 0.004g 0g N/A
Saturated fat 0.391g 0.316g 0%
Tryptophan 0.097mg 0.273mg 0%
Threonine 0.25mg 0.969mg 0%
Isoleucine 0.407mg 1.017mg 0%
Leucine 0.757mg 1.838mg 0%
Lysine 0.257mg 1.58mg 0%
Methionine 0.177mg 0.346mg 0%
Phenylalanine 0.52mg 1.245mg 0%
Valine 0.48mg 1.205mg 0%
Histidine 0.22mg 0.641mg 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
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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more FatsFats +138.2%
Contains more CarbsCarbs +33.9%
Contains more ProteinProtein +129.4%
Contains more WaterWater +295.8%
~equal in Other ~3.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 30% 54%
Saturated fat: Sat. Fat 0.391 g
Monounsaturated fat: Mono. Fat 0.727 g
Polyunsaturated fat: Poly. Fat 1.291 g
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +585.8%
Contains more Poly. FatPolyunsaturated fat +145%
Contains less Sat. FatSaturated fat -19.2%

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. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/nutrients
  2. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.