Bean raw vs. Pretzel — In-Depth Nutrition Comparison
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How are bean raw and pretzel different?
- Bean raw has more folate, copper, fiber, selenium, phosphorus, magnesium, potassium, vitamin B6, and protein than pretzel.
- Daily need coverage for folate for bean raw is 90% higher.
- Bean raw contains 6 times more vitamin B6 than pretzel. While bean raw contains 0.474mg of vitamin B6, pretzel contains only 0.074mg.
- Bean raw has less sodium.
- Bean raw has a lower glycemic index (33) than pretzel (83).
Beans, pinto, mature seeds, raw and Snacks, pretzels, hard, plain, salted are the varieties used in this article.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +506.9% |
| Contains more CalciumCalcium | +318.5% |
| Contains more PotassiumPotassium | +524.7% |
| Contains more CopperCopper | +472.4% |
| Contains more ZincZinc | +119.2% |
| Contains more PhosphorusPhosphorus | +221.1% |
| Contains less SodiumSodium | -99% |
| Contains more ManganeseManganese | +13.1% |
| Contains more SeleniumSelenium | +534.1% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +200% |
| Contains more Vitamin B1Vitamin B1 | +68.2% |
| Contains more Vitamin B5Vitamin B5 | +143.8% |
| Contains more Vitamin B6Vitamin B6 | +540.5% |
| Contains more Vitamin KVitamin K | +100% |
| Contains more FolateFolate | +216.3% |
| Contains more Vitamin EVitamin E | +123.8% |
| Contains more Vitamin B2Vitamin B2 | +56.6% |
| Contains more Vitamin B3Vitamin B3 | +348.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 525µg | 166µg | 90% |
| Copper | 0.893mg | 0.156mg | 82% |
| Sodium | 12mg | 1240mg | 53% |
| Fiber | 15.5g | 3.4g | 48% |
| Selenium | 27.9µg | 4.4µg | 43% |
| Phosphorus | 411mg | 128mg | 40% |
| Magnesium | 176mg | 29mg | 35% |
| Potassium | 1393mg | 223mg | 34% |
| Vitamin B6 | 0.474mg | 0.074mg | 31% |
| Vitamin B3 | 1.174mg | 5.27mg | 26% |
| Vitamin B1 | 0.713mg | 0.424mg | 24% |
| Protein | 21.42g | 10.04g | 23% |
| Starch | 34.17g | 72.58g | 16% |
| Zinc | 2.28mg | 1.04mg | 11% |
| Calcium | 113mg | 27mg | 9% |
| Vitamin B2 | 0.212mg | 0.332mg | 9% |
| Vitamin B5 | 0.785mg | 0.322mg | 9% |
| Choline | 66.2mg | 29.5mg | 7% |
| Omega-6 (Linoleic acid) | 1.223g | 7% | |
| Carbs | 62.55g | 80.39g | 6% |
| Iron | 5.07mg | 4.58mg | 6% |
| Manganese | 1.148mg | 1.015mg | 6% |
| Polyunsaturated fat | 0.407g | 1.291g | 6% |
| Vitamin C | 6.3mg | 2.1mg | 5% |
| Omega-3 (ALA) | 0.063g | 4% | |
| Fats | 1.23g | 2.93g | 3% |
| Calories | 347kcal | 384kcal | 2% |
| Vitamin E | 0.21mg | 0.47mg | 2% |
| Vitamin K | 5.6µg | 2.8µg | 2% |
| Saturated fat | 0.235g | 0.391g | 1% |
| Monounsaturated fat | 0.229g | 0.727g | 1% |
| Protein per 100 calories | 6.2g | 2.6g | N/A |
| Calories per 10 g protein | 162kcal | 382kcal | N/A |
| Weight per 100 calories | 29g | 26g | N/A |
| Unsaturated / Saturated Fat ratio | 2.7 | 5.2 | N/A |
| Net carbs | 47.05g | 76.99g | N/A |
| Sugar | 2.11g | 2.21g | N/A |
| Trans fat | 0g | 0.004g | N/A |
| Tryptophan | 0.237mg | 0.097mg | 0% |
| Threonine | 0.81mg | 0.25mg | 0% |
| Isoleucine | 0.871mg | 0.407mg | 0% |
| Leucine | 1.558mg | 0.757mg | 0% |
| Lysine | 1.356mg | 0.257mg | 0% |
| Methionine | 0.259mg | 0.177mg | 0% |
| Phenylalanine | 1.095mg | 0.52mg | 0% |
| Valine | 0.998mg | 0.48mg | 0% |
| Histidine | 0.556mg | 0.22mg | 0% |
| Fructose | 0g | 0.31g | 0% |
| Omega-6 (Gamma-linolenic acid) | 0.001g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +113.3% |
| Contains more WaterWater | +262% |
| Contains more FatsFats | +138.2% |
| Contains more CarbsCarbs | +28.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -39.9% |
| Contains more Mono. FatMonounsaturated fat | +217.5% |
| Contains more Poly. FatPolyunsaturated fat | +217.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more StarchStarch | +112.4% |
| Contains more GlucoseGlucose | +430.8% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
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~equal in
Galactose
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