Pretzel vs. Refried beans — In-Depth Nutrition Comparison
Compare
Significant differences between pretzel and refried beans
- The amount of iron, folate, manganese, vitamin B3, vitamin B1, vitamin B2, and phosphorus in pretzel is higher than in refried beans.
- Pretzel covers your daily iron needs 39% more than refried beans.
- Refried beans have 15 times less folate than pretzel. Pretzel has 166µg of folate, while refried beans have 11µg.
- Refried beans contain less sodium.
- Pretzel has a higher glycemic index. The glycemic index of pretzel is 83, while the glycemic index of refried beans is 38.
Specific food types used in this comparison are Snacks, pretzels, hard, plain, salted and Refried beans, canned, traditional style (includes USDA commodity).
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 IronIron | +218.1% |
| Contains more CopperCopper | +20.9% |
| Contains more ZincZinc | +79.3% |
| Contains more PhosphorusPhosphorus | +39.1% |
| Contains more ManganeseManganese | +251.2% |
| Contains more MagnesiumMagnesium | +20.7% |
| Contains more PotassiumPotassium | +43% |
| Contains less SodiumSodium | -70.2% |
| Contains more SeleniumSelenium | +31.8% |
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 EVitamin E | +422.2% |
| Contains more Vitamin B1Vitamin B1 | +457.9% |
| Contains more Vitamin B2Vitamin B2 | +320.3% |
| Contains more Vitamin B3Vitamin B3 | +1336% |
| Contains more Vitamin B5Vitamin B5 | +70.4% |
| Contains more Vitamin KVitamin K | +33.3% |
| Contains more FolateFolate | +1409.1% |
| Contains more CholineCholine | +39.2% |
| Contains more Vitamin CVitamin C | +185.7% |
| Contains more Vitamin B6Vitamin B6 | +39.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 4.58mg | 1.44mg | 39% |
| Folate | 166µg | 11µg | 39% |
| Sodium | 1240mg | 370mg | 38% |
| Manganese | 1.015mg | 0.289mg | 32% |
| Vitamin B3 | 5.27mg | 0.367mg | 31% |
| Vitamin B1 | 0.424mg | 0.076mg | 29% |
| Starch | 72.58g | 7.43g | 27% |
| Carbs | 80.39g | 13.55g | 22% |
| Histidine | 0.22mg | 153mg | 22% |
| Vitamin B2 | 0.332mg | 0.079mg | 19% |
| Calories | 384kcal | 90kcal | 15% |
| Protein | 10.04g | 4.98g | 10% |
| Polyunsaturated fat | 1.291g | 0.543g | 5% |
| Phosphorus | 128mg | 92mg | 5% |
| Vitamin C | 2.1mg | 6mg | 4% |
| Zinc | 1.04mg | 0.58mg | 4% |
| Selenium | 4.4µg | 5.8µg | 3% |
| Vitamin B5 | 0.322mg | 0.189mg | 3% |
| Vitamin E | 0.47mg | 0.09mg | 3% |
| Potassium | 223mg | 319mg | 3% |
| Copper | 0.156mg | 0.129mg | 3% |
| Vitamin B6 | 0.074mg | 0.103mg | 2% |
| Choline | 29.5mg | 21.2mg | 2% |
| Fats | 2.93g | 2.01g | 1% |
| Fiber | 3.4g | 3.7g | 1% |
| Vitamin K | 2.8µg | 2.1µg | 1% |
| Magnesium | 29mg | 35mg | 1% |
| Saturated fat | 0.391g | 0.631g | 1% |
| Net carbs | 76.99g | 9.85g | N/A |
| Calcium | 27mg | 29mg | 0% |
| Sugar | 2.21g | 0.54g | N/A |
| Trans fat | 0.004g | 0.016g | N/A |
| Monounsaturated fat | 0.727g | 0.601g | 0% |
| Tryptophan | 0.097mg | 0.065mg | 0% |
| Threonine | 0.25mg | 0.231mg | 0% |
| Isoleucine | 0.407mg | 0.242mg | 0% |
| Leucine | 0.757mg | 0.438mg | 0% |
| Lysine | 0.257mg | 0.377mg | 0% |
| Methionine | 0.177mg | 0.083mg | 0% |
| Phenylalanine | 0.52mg | 0.297mg | 0% |
| Valine | 0.48mg | 0.287mg | 0% |
| Fructose | 0.31g | 0g | 0% |
| Omega-3 - ALA | 0.063g | 0.169g | N/A |
| Omega-3 - Eicosatrienoic acid | 0g | 0.001g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.001g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.008g | N/A |
| Omega-6 - Linoleic acid | 1.223g | 0.36g | N/A |
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:
4.98 g
Fats:
2.01 g
Carbs:
13.55 g
Water:
77.75 g
Other:
1.71 g
| Contains more ProteinProtein | +101.6% |
| Contains more FatsFats | +45.8% |
| Contains more CarbsCarbs | +493.3% |
| Contains more OtherOther | +105.3% |
| Contains more WaterWater | +2384% |
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
0.631 g
Monounsaturated fat:
Mono. Fat
0.601 g
Polyunsaturated fat:
Poly. Fat
0.543 g
| Contains less Sat. FatSaturated fat | -38% |
| Contains more Mono. FatMonounsaturated fat | +21% |
| Contains more Poly. FatPolyunsaturated fat | +137.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
72.58 g
Sucrose:
0 g
Glucose:
0.69 g
Fructose:
0.31 g
Lactose:
0 g
Maltose:
1.11 g
Galactose:
0 g
Starch:
7.43 g
Sucrose:
0.54 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +876.9% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
