Pretzel vs. Soup beans — In-Depth Nutrition Comparison
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The main differences between pretzel and soup beans
- Pretzel is richer in iron, folate, manganese, vitamin B1, vitamin B3, vitamin B2, phosphorus, and vitamin B5, yet soup beans are richer in vitamin A.
- Daily need coverage for iron for pretzel is 41% higher.
- Pretzel contains 14 times more folate than soup beans. Pretzel contains 166µg of folate, while soup beans contain 12µg.
- Soup beans contain less sodium.
- Soup beans have a lower glycemic index than pretzel.
Food types used in this article are Snacks, pretzels, hard, plain, salted and Soup, bean with ham, canned, chunky, ready-to-serve.
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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 MagnesiumMagnesium | +52.6% |
| Contains more PotassiumPotassium | +27.4% |
| Contains more IronIron | +244.4% |
| Contains more ZincZinc | +136.4% |
| Contains more PhosphorusPhosphorus | +116.9% |
| Contains more ManganeseManganese | +250% |
| Contains more CalciumCalcium | +18.5% |
| Contains less SodiumSodium | -67.7% |
| Contains more SeleniumSelenium | +56.8% |
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 CVitamin C | +16.7% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +606.7% |
| Contains more Vitamin B2Vitamin B2 | +453.3% |
| Contains more Vitamin B3Vitamin B3 | +652.9% |
| Contains more Vitamin B5Vitamin B5 | +705% |
| Contains more Vitamin B6Vitamin B6 | +48% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1283.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 4.58mg | 1.33mg | 41% |
| Folate | 166µg | 12µg | 39% |
| Sodium | 1240mg | 400mg | 37% |
| Manganese | 1.015mg | 0.29mg | 32% |
| Vitamin B1 | 0.424mg | 0.06mg | 30% |
| Starch | 72.58g | 30% | |
| Vitamin B3 | 5.27mg | 0.7mg | 29% |
| Carbs | 80.39g | 11.16g | 23% |
| Vitamin B2 | 0.332mg | 0.06mg | 21% |
| Calories | 384kcal | 95kcal | 14% |
| Phosphorus | 128mg | 59mg | 10% |
| Protein | 10.04g | 5.19g | 10% |
| Vitamin A | 0µg | 81µg | 9% |
| Polyunsaturated fat | 1.291g | 0.39g | 6% |
| Vitamin B5 | 0.322mg | 0.04mg | 6% |
| Fiber | 3.4g | 4.6g | 5% |
| Zinc | 1.04mg | 0.44mg | 5% |
| Choline | 29.5mg | 5% | |
| Selenium | 4.4µg | 6.9µg | 5% |
| Saturated fat | 0.391g | 1.37g | 4% |
| Vitamin E | 0.47mg | 3% | |
| Cholesterol | 0mg | 9mg | 3% |
| Vitamin B6 | 0.074mg | 0.05mg | 2% |
| Vitamin K | 2.8µg | 2% | |
| Magnesium | 29mg | 19mg | 2% |
| Monounsaturated fat | 0.727g | 1.58g | 2% |
| Potassium | 223mg | 175mg | 1% |
| Fats | 2.93g | 3.5g | 1% |
| Vitamin B12 | 0µg | 0.03µg | 1% |
| Calcium | 27mg | 32mg | 1% |
| Vitamin C | 2.1mg | 1.8mg | 0% |
| Net carbs | 76.99g | 6.56g | N/A |
| Sugar | 2.21g | N/A | |
| Copper | 0.156mg | 0.16mg | 0% |
| Trans fat | 0.004g | N/A | |
| Tryptophan | 0.097mg | 0% | |
| Threonine | 0.25mg | 0% | |
| Isoleucine | 0.407mg | 0% | |
| Leucine | 0.757mg | 0% | |
| Lysine | 0.257mg | 0% | |
| Methionine | 0.177mg | 0% | |
| Phenylalanine | 0.52mg | 0% | |
| Valine | 0.48mg | 0% | |
| Histidine | 0.22mg | 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
Protein:
10.04 g
Fats:
2.93 g
Carbs:
80.39 g
Water:
3.13 g
Other:
3.51 g
Protein:
5.19 g
Fats:
3.5 g
Carbs:
11.16 g
Water:
78.63 g
Other:
1.52 g
| Contains more ProteinProtein | +93.4% |
| Contains more CarbsCarbs | +620.3% |
| Contains more OtherOther | +130.9% |
| Contains more FatsFats | +19.5% |
| Contains more WaterWater | +2412.1% |
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
1.37 g
Monounsaturated fat:
Mono. Fat
1.58 g
Polyunsaturated fat:
Poly. Fat
0.39 g
| Contains less Sat. FatSaturated fat | -71.5% |
| Contains more Poly. FatPolyunsaturated fat | +231% |
| Contains more Mono. FatMonounsaturated fat | +117.3% |
