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  6. Soybean raw vs. Pretzel

Soybean raw vs. Pretzel — In-Depth Nutrition Comparison

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A recap on differences between soybean raw and pretzel

  • Soybean raw is higher than pretzel in copper, iron, phosphorus, manganese, magnesium, folate, potassium, vitamin B2, and vitamin B1.
  • Soybean raw covers your daily copper needs 167% more than pretzel.
  • Soybean raw contains 10 times more magnesium than pretzel. While soybean raw contains 280mg of magnesium, pretzel contains only 29mg.
  • The amount of sodium in soybean raw is lower.
  • The glycemic index of soybean raw is lower.

Food varieties used in this article are Soybeans, mature seeds, raw and Snacks, pretzels, hard, plain, salted.

Infographic

Soybean raw vs Pretzel 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
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%
Contains more MagnesiumMagnesium +865.5%
Contains more CalciumCalcium +925.9%
Contains more PotassiumPotassium +705.8%
Contains more IronIron +242.8%
Contains more CopperCopper +962.8%
Contains more ZincZinc +370.2%
Contains more PhosphorusPhosphorus +450%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +148%
Contains more SeleniumSelenium +304.5%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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%
Contains more Vitamin CVitamin C +185.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +80.9%
Contains more Vitamin B1Vitamin B1 +106.1%
Contains more Vitamin B2Vitamin B2 +162%
Contains more Vitamin B5Vitamin B5 +146.3%
Contains more Vitamin B6Vitamin B6 +409.5%
Contains more Vitamin KVitamin K +1578.6%
Contains more FolateFolate +125.9%
Contains more CholineCholine +292.9%
Contains more Vitamin B3Vitamin B3 +224.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Pretzel DV% diff.
Copper 1.658mg 0.156mg 167%
Iron 15.7mg 4.58mg 139%
Phosphorus 704mg 128mg 82%
Polyunsaturated fat 11.255g 1.291g 66%
Manganese 2.517mg 1.015mg 65%
Magnesium 280mg 29mg 60%
Sodium 2mg 1240mg 54%
Protein 36.49g 10.04g 53%
Folate 375µg 166µg 52%
Potassium 1797mg 223mg 46%
Vitamin B2 0.87mg 0.332mg 41%
Vitamin B1 0.874mg 0.424mg 38%
Vitamin K 47µg 2.8µg 37%
Zinc 4.89mg 1.04mg 35%
Starch 72.58g 30%
Fats 19.94g 2.93g 26%
Calcium 277mg 27mg 25%
Fiber 9.3g 3.4g 24%
Selenium 17.8µg 4.4µg 24%
Vitamin B6 0.377mg 0.074mg 23%
Vitamin B3 1.623mg 5.27mg 23%
Carbs 30.16g 80.39g 17%
Choline 115.9mg 29.5mg 16%
Saturated fat 2.884g 0.391g 11%
Monounsaturated fat 4.404g 0.727g 9%
Vitamin B5 0.793mg 0.322mg 9%
Vitamin C 6mg 2.1mg 4%
Calories 446kcal 384kcal 3%
Vitamin E 0.85mg 0.47mg 3%
Net carbs 20.86g 76.99g N/A
Sugar 7.33g 2.21g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0g 0.004g N/A
Tryptophan 0.591mg 0.097mg 0%
Threonine 1.766mg 0.25mg 0%
Isoleucine 1.971mg 0.407mg 0%
Leucine 3.309mg 0.757mg 0%
Lysine 2.706mg 0.257mg 0%
Methionine 0.547mg 0.177mg 0%
Phenylalanine 2.122mg 0.52mg 0%
Valine 2.029mg 0.48mg 0%
Histidine 1.097mg 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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
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
Contains more ProteinProtein +263.4%
Contains more FatsFats +580.5%
Contains more WaterWater +172.8%
Contains more OtherOther +38.7%
Contains more CarbsCarbs +166.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
16% 30% 54%
Saturated fat: Sat. Fat 0.391 g
Monounsaturated fat: Mono. Fat 0.727 g
Polyunsaturated fat: Poly. Fat 1.291 g
Contains more Mono. FatMonounsaturated fat +505.8%
Contains more Poly. FatPolyunsaturated fat +771.8%
Contains less Sat. FatSaturated fat -86.4%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients
  2. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/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.