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  6. Pretzel vs. Kidney beans raw

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

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The main differences between pretzel and kidney beans raw

  • Pretzel is richer in vitamin B3, yet kidney beans raw is richer in copper, fiber, folate, iron, phosphorus, potassium, magnesium, and vitamin B6.
  • Daily need coverage for copper for kidney beans raw is 89% higher.
  • Pretzel contains 52 times more sodium than kidney beans raw. Pretzel contains 1240mg of sodium, while kidney beans raw contains 24mg.
  • Kidney beans raw has a lower glycemic index than pretzel.

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

Infographic

Pretzel vs Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more SeleniumSelenium +37.5%
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%
~equal in Manganese ~1.021mg

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin EVitamin E +113.6%
Contains more Vitamin B2Vitamin B2 +51.6%
Contains more Vitamin B3Vitamin B3 +155.8%
Contains more CholineCholine +∞%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +1035.9%
Contains more Poly. FatPolyunsaturated fat +182.5%
Contains less Sat. FatSaturated fat -69.3%

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