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  6. Winged bean vs. Pretzel

Winged bean vs. Pretzel — In-Depth Nutrition Comparison

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What are the main differences between winged bean and pretzel?

  • Winged bean is richer in copper and potassium, while pretzel is higher in folate, iron, vitamin B3, manganese, vitamin B2, phosphorus, and selenium.
  • Winged bean's daily need coverage for copper is 137% higher.
  • Pretzel has 3 times less potassium than winged bean. Winged bean has 586mg of potassium, while pretzel has 223mg.
  • Winged bean is lower in sodium.
  • Pretzel has a higher glycemic index (83) than winged bean (32).

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

Infographic

Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
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 PotassiumPotassium +162.8%
Contains more CopperCopper +788.5%
Contains more ZincZinc +33.7%
Contains less SodiumSodium -97.2%
Contains more MagnesiumMagnesium +20.8%
Contains more IronIron +129%
Contains more PhosphorusPhosphorus +184.4%
Contains more ManganeseManganese +90.8%
Contains more SeleniumSelenium +528.6%
~equal in Calcium ~27mg

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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
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 +∞%
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 FolateFolate +773.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.074mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Fat Type Comparison

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

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