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  6. Pretzel vs. Navy bean raw

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

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Summary of differences between pretzel and navy bean raw

  • Pretzel has more iron, manganese, vitamin B3, and vitamin B2; however, navy bean raw is higher in copper, vitamin C, magnesium, vitamin B5, and vitamin B6.
  • Pretzel covers your daily need for sodium, 53% more than navy bean raw.
  • Pretzel has 4 times more vitamin B3 than navy bean raw. While pretzel has 5.27mg of vitamin B3, navy bean raw has only 1.22mg.
  • Navy bean raw has less sodium.
  • The glycemic index of pretzel is higher.

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

Infographic

Pretzel vs Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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%
Contains more MagnesiumMagnesium +248.3%
Contains more PotassiumPotassium +37.7%
Contains more CopperCopper +128.2%
Contains less SodiumSodium -99%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +54.4%
Contains more Vitamin B3Vitamin B3 +332%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +25.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +795.2%
Contains more Vitamin B5Vitamin B5 +156.2%
Contains more Vitamin B6Vitamin B6 +158.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.39mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pretzel Navy bean raw DV% diff.
Sodium 1240mg 13mg 53%
Iron 4.58mg 1.93mg 33%
Starch 72.58g 30%
Manganese 1.015mg 0.408mg 26%
Vitamin B3 5.27mg 1.22mg 25%
Carbs 80.39g 13.05g 22%
Copper 0.156mg 0.356mg 22%
Vitamin C 2.1mg 18.8mg 19%
Magnesium 29mg 101mg 17%
Calories 384kcal 67kcal 16%
Fiber 3.4g 14%
Vitamin B5 0.322mg 0.825mg 10%
Vitamin B6 0.074mg 0.191mg 9%
Folate 166µg 132µg 9%
Vitamin B2 0.332mg 0.215mg 9%
Protein 10.04g 6.15g 8%
Selenium 4.4µg 0.6µg 7%
Polyunsaturated fat 1.291g 0.407g 6%
Choline 29.5mg 5%
Phosphorus 128mg 100mg 4%
Vitamin B1 0.424mg 0.39mg 3%
Vitamin E 0.47mg 3%
Fats 2.93g 0.7g 3%
Vitamin K 2.8µg 2%
Monounsaturated fat 0.727g 0.052g 2%
Potassium 223mg 307mg 2%
Calcium 27mg 15mg 1%
Zinc 1.04mg 0.89mg 1%
Saturated fat 0.391g 0.085g 1%
Net carbs 76.99g 13.05g N/A
Sugar 2.21g N/A
Trans fat 0.004g 0g N/A
Tryptophan 0.097mg 0.064mg 0%
Threonine 0.25mg 0.258mg 0%
Isoleucine 0.407mg 0.273mg 0%
Leucine 0.757mg 0.442mg 0%
Lysine 0.257mg 0.35mg 0%
Methionine 0.177mg 0.064mg 0%
Phenylalanine 0.52mg 0.31mg 0%
Valine 0.48mg 0.316mg 0%
Histidine 0.22mg 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +63.3%
Contains more FatsFats +318.6%
Contains more CarbsCarbs +516%
Contains more OtherOther +269.5%
Contains more WaterWater +2428.8%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +1298.1%
Contains more Poly. FatPolyunsaturated fat +217.2%
Contains less Sat. FatSaturated fat -78.3%

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