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  6. Pretzel vs. Winged bean

Pretzel vs. Winged bean — In-Depth Nutrition Comparison

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What are the main differences between pretzel and winged bean?

  • Pretzel is richer in folate, iron, vitamin B3, manganese, vitamin B2, phosphorus, and selenium, while winged bean is higher in copper and potassium.
  • Winged bean's daily need coverage for copper is 137% higher.
  • Winged bean has 35 times less sodium than pretzel. Pretzel has 1240mg of sodium, while winged bean has 35mg.
  • Pretzel has a higher glycemic index (83) than winged bean (32).

We used Snacks, pretzels, hard, plain, salted and Winged bean tuber, raw types in this comparison.

Infographic

Pretzel vs Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +20.8%
Contains more IronIron +129%
Contains more PhosphorusPhosphorus +184.4%
Contains more ManganeseManganese +90.8%
Contains more SeleniumSelenium +528.6%
Contains more CalciumCalcium +11.1%
Contains more PotassiumPotassium +162.8%
Contains more CopperCopper +788.5%
Contains more ZincZinc +33.7%
Contains less SodiumSodium -97.2%

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% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +11.9%
Contains more Vitamin B2Vitamin B2 +122.8%
Contains more Vitamin B3Vitamin B3 +221.3%
Contains more Vitamin B5Vitamin B5 +177.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +773.7%
Contains more CholineCholine +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.075mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pretzel Winged bean DV% diff.
Copper 0.156mg 1.386mg 137%
Sodium 1240mg 35mg 52%
Folate 166µg 19µg 37%
Iron 4.58mg 2mg 32%
Starch 72.58g 30%
Vitamin B3 5.27mg 1.64mg 23%
Manganese 1.015mg 0.532mg 21%
Carbs 80.39g 28.1g 17%
Fiber 3.4g 14%
Vitamin B2 0.332mg 0.149mg 14%
Phosphorus 128mg 45mg 12%
Calories 384kcal 148kcal 12%
Potassium 223mg 586mg 11%
Selenium 4.4µg 0.7µg 7%
Polyunsaturated fat 1.291g 0.174g 7%
Choline 29.5mg 5%
Vitamin B5 0.322mg 0.116mg 4%
Vitamin B1 0.424mg 0.379mg 4%
Vitamin E 0.47mg 3%
Protein 10.04g 11.6g 3%
Fats 2.93g 0.9g 3%
Zinc 1.04mg 1.39mg 3%
Vitamin C 2.1mg 0mg 2%
Vitamin K 2.8µg 2%
Saturated fat 0.391g 0.222g 1%
Magnesium 29mg 24mg 1%
Monounsaturated fat 0.727g 0.234g 1%
Net carbs 76.99g 28.1g N/A
Calcium 27mg 30mg 0%
Sugar 2.21g N/A
Vitamin B6 0.074mg 0.075mg 0%
Trans fat 0.004g 0g N/A
Tryptophan 0.097mg 0.252mg 0%
Threonine 0.25mg 0.451mg 0%
Isoleucine 0.407mg 0.425mg 0%
Leucine 0.757mg 0.64mg 0%
Lysine 0.257mg 0.592mg 0%
Methionine 0.177mg 0.143mg 0%
Phenylalanine 0.52mg 0.451mg 0%
Valine 0.48mg 0.599mg 0%
Histidine 0.22mg 0.241mg 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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more FatsFats +225.6%
Contains more CarbsCarbs +186.1%
Contains more OtherOther +75.5%
Contains more ProteinProtein +15.5%
Contains more WaterWater +1733.9%

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains more Mono. FatMonounsaturated fat +210.7%
Contains more Poly. FatPolyunsaturated fat +642%
Contains less Sat. FatSaturated fat -43.2%

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.